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} | aeedd0cd44c4adfab9561ec5e498833a2c9a241416e1567a5b4c687cd618bd26 | Kickin' fried cauliflower recipe
An average of 3.1 out of 5 stars from 24 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/kentucky_fried_23708_16x9.jpg All the Southern fried flavour but without the meat. This vegan take on a junk food classic uses cauliflower as a satisfying alternative to chicken. 1 tsp onion granules1 tsp garlic granulesdried oregano (optional)2 tsp paprika½ tsp cayenne pepper125g/4½oz plain flour2 tbsp cornflour125ml/14½fl oz plant-based milk, such as soya or oat1 large cauliflower, cut into large florets4 medium-sized potatoes, washed and cut into wedges drizzle olive oilvegetable oil, for deep-fryingsalt and freshly ground black pepper 1 tsp onion granules 1 tsp garlic granules dried oregano (optional) 2 tsp paprika ½ tsp cayenne pepper 125g/4½oz plain flour 2 tbsp cornflour 125ml/14½fl oz plant-based milk, such as soya or oat 1 large cauliflower, cut into large florets 4 medium-sized potatoes, washed and cut into wedges drizzle olive oil vegetable oil, for deep-frying salt and freshly ground black pepper Method Mix together the onion granules, garlic granules, oregano, if using, paprika and cayenne pepper in a bowl. Pour half the spice mix into a second bowl. Add the flour and cornflour, season with salt and pepper and mix well. Pour the rest of the spice mix into a third bowl with the soy milk and whisk to combine.Pour the wet mixture over the cauliflower in a large bowl, mix to coat, then cover and set aside for up to an hour. Meanwhile, preheat the oven to 220C/200C Fan/Gas 7. Place the potatoes in a bowl and drizzle with olive oil. Season with salt and pepper and mix well. Place the wedges on a baking tray and bake for 30–40 minutes, turning halfway, until cooked through and golden-brown. Fill a deep-fat fryer or a large, deep, heavy-bottomed pan two-thirds full with the oil. Heat to 180C (a cube of bread should turn brown in 1 minute when dropped in.) CAUTION: Hot oil can be dangerous. Do not leave unattended.Toss the cauliflower florets in the dry spice mixture, then back into the remaining wet mixture, then again into the dry mixture. Deep-fry each cauliflower floret for 5 minutes, or until golden-brown and crispy. Drain on kitchen paper and serve with ketchup or hot sauce. Mix together the onion granules, garlic granules, oregano, if using, paprika and cayenne pepper in a bowl. Mix together the onion granules, garlic granules, oregano, if using, paprika and cayenne pepper in a bowl. Pour half the spice mix into a second bowl. Add the flour and cornflour, season with salt and pepper and mix well. Pour half the spice mix into a second bowl. Add the flour and cornflour, season with salt and pepper and mix well. Pour the rest of the spice mix into a third bowl with the soy milk and whisk to combine. Pour the rest of the spice mix into a third bowl with the soy milk and whisk to combine. Pour the wet mixture over the cauliflower in a large bowl, mix to coat, then cover and set aside for up to an hour. Pour the wet mixture over the cauliflower in a large bowl, mix to coat, then cover and set aside for up to an hour. Meanwhile, preheat the oven to 220C/200C Fan/Gas 7. Place the potatoes in a bowl and drizzle with olive oil. Season with salt and pepper and mix well. Place the wedges on a baking tray and bake for 30–40 minutes, turning halfway, until cooked through and golden-brown. Meanwhile, preheat the oven to 220C/200C Fan/Gas 7. Place the potatoes in a bowl and drizzle with olive oil. Season with salt and pepper and mix well. Place the wedges on a baking tray and bake for 30–40 minutes, turning halfway, until cooked through and golden-brown. Fill a deep-fat fryer or a large, deep, heavy-bottomed pan two-thirds full with the oil. Heat to 180C (a cube of bread should turn brown in 1 minute when dropped in.) CAUTION: Hot oil can be dangerous. Do not leave unattended. Fill a deep-fat fryer or a large, deep, heavy-bottomed pan two-thirds full with the oil. Heat to 180C (a cube of bread should turn brown in 1 minute when dropped in.) CAUTION: Hot oil can be dangerous. Do not leave unattended. Toss the cauliflower florets in the dry spice mixture, then back into the remaining wet mixture, then again into the dry mixture. Toss the cauliflower florets in the dry spice mixture, then back into the remaining wet mixture, then again into the dry mixture. Deep-fry each cauliflower floret for 5 minutes, or until golden-brown and crispy. Drain on kitchen paper and serve with ketchup or hot sauce. Deep-fry each cauliflower floret for 5 minutes, or until golden-brown and crispy. Drain on kitchen paper and serve with ketchup or hot sauce. | {
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"content": "An average of 3.1 out of 5 stars from 24 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/kentucky_fried_23708_16x9.jpg All the Southern fried flavour but without the meat. This vegan take on a junk food classic uses cauliflower as a satisfying alternative to chicken. 1 tsp onion granules1 tsp garlic granulesdried oregano (optional)2 tsp paprika½ tsp cayenne pepper125g/4½oz plain flour2 tbsp cornflour125ml/14½fl oz plant-based milk, such as soya or oat1 large cauliflower, cut into large florets4 medium-sized potatoes, washed and cut into wedges drizzle olive oilvegetable oil, for deep-fryingsalt and freshly ground black pepper 1 tsp onion granules 1 tsp garlic granules dried oregano (optional) 2 tsp paprika ½ tsp cayenne pepper 125g/4½oz plain flour 2 tbsp cornflour 125ml/14½fl oz plant-based milk, such as soya or oat 1 large cauliflower, cut into large florets 4 medium-sized potatoes, washed and cut into wedges drizzle olive oil vegetable oil, for deep-frying salt and freshly ground black pepper Method Mix together the onion granules, garlic granules, oregano, if using, paprika and cayenne pepper in a bowl. Pour half the spice mix into a second bowl. Add the flour and cornflour, season with salt and pepper and mix well. Pour the rest of the spice mix into a third bowl with the soy milk and whisk to combine.Pour the wet mixture over the cauliflower in a large bowl, mix to coat, then cover and set aside for up to an hour. Meanwhile, preheat the oven to 220C/200C Fan/Gas 7. Place the potatoes in a bowl and drizzle with olive oil. Season with salt and pepper and mix well. Place the wedges on a baking tray and bake for 30–40 minutes, turning halfway, until cooked through and golden-brown. Fill a deep-fat fryer or a large, deep, heavy-bottomed pan two-thirds full with the oil. Heat to 180C (a cube of bread should turn brown in 1 minute when dropped in.) CAUTION: Hot oil can be dangerous. Do not leave unattended.Toss the cauliflower florets in the dry spice mixture, then back into the remaining wet mixture, then again into the dry mixture. Deep-fry each cauliflower floret for 5 minutes, or until golden-brown and crispy. Drain on kitchen paper and serve with ketchup or hot sauce. Mix together the onion granules, garlic granules, oregano, if using, paprika and cayenne pepper in a bowl. Mix together the onion granules, garlic granules, oregano, if using, paprika and cayenne pepper in a bowl. Pour half the spice mix into a second bowl. Add the flour and cornflour, season with salt and pepper and mix well. Pour half the spice mix into a second bowl. Add the flour and cornflour, season with salt and pepper and mix well. Pour the rest of the spice mix into a third bowl with the soy milk and whisk to combine. Pour the rest of the spice mix into a third bowl with the soy milk and whisk to combine. Pour the wet mixture over the cauliflower in a large bowl, mix to coat, then cover and set aside for up to an hour. Pour the wet mixture over the cauliflower in a large bowl, mix to coat, then cover and set aside for up to an hour. Meanwhile, preheat the oven to 220C/200C Fan/Gas 7. Place the potatoes in a bowl and drizzle with olive oil. Season with salt and pepper and mix well. Place the wedges on a baking tray and bake for 30–40 minutes, turning halfway, until cooked through and golden-brown. Meanwhile, preheat the oven to 220C/200C Fan/Gas 7. Place the potatoes in a bowl and drizzle with olive oil. Season with salt and pepper and mix well. Place the wedges on a baking tray and bake for 30–40 minutes, turning halfway, until cooked through and golden-brown. Fill a deep-fat fryer or a large, deep, heavy-bottomed pan two-thirds full with the oil. Heat to 180C (a cube of bread should turn brown in 1 minute when dropped in.) CAUTION: Hot oil can be dangerous. Do not leave unattended. Fill a deep-fat fryer or a large, deep, heavy-bottomed pan two-thirds full with the oil. Heat to 180C (a cube of bread should turn brown in 1 minute when dropped in.) CAUTION: Hot oil can be dangerous. Do not leave unattended. Toss the cauliflower florets in the dry spice mixture, then back into the remaining wet mixture, then again into the dry mixture. Toss the cauliflower florets in the dry spice mixture, then back into the remaining wet mixture, then again into the dry mixture. Deep-fry each cauliflower floret for 5 minutes, or until golden-brown and crispy. Drain on kitchen paper and serve with ketchup or hot sauce. Deep-fry each cauliflower floret for 5 minutes, or until golden-brown and crispy. Drain on kitchen paper and serve with ketchup or hot sauce."
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} | fbf859dbe51f987fde27be201fad4b2aaeda59ffcbf1f6ac8351647d7f387bd9 | Vegan 'fish' finger sandwich recipe
An average of 3.1 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/faux_fish_finger_87383_16x9.jpg You can make vegan 'fish' fingers in no time by combining cauliflower and capers inside a crispy breadcrumb coating. Perfect for sandwiching between slices of bread with liberal amounts of vegan tartare. 250g/9oz cauliflower, roughly chopped1 tbsp capers1 lemon, zest only 50g/1¾oz gram flour½ tsp ground white pepper (or ground black pepper)½ tsp salt 75g/2¾oz golden breadcrumbs2–3 tbsp sunflower or vegetable oil 250g/9oz cauliflower, roughly chopped 1 tbsp capers 1 lemon, zest only 50g/1¾oz gram flour ½ tsp ground white pepper (or ground black pepper) ½ tsp salt 75g/2¾oz golden breadcrumbs 2–3 tbsp sunflower or vegetable oil 3 tbsp vegan mayonnaise 1 tsp roughly chopped capers 1 tsp lemon zest 1 gherkin, finely choppedsprig fresh dill, finely chopped 3 tbsp vegan mayonnaise 3 tbsp vegan mayonnaise 1 tsp roughly chopped capers 1 tsp lemon zest 1 gherkin, finely chopped sprig fresh dill, finely chopped thickly sliced breadLittle Gem lettuce leaves½ lemon, to squeeze tomato ketchup thickly sliced bread Little Gem lettuce leaves ½ lemon, to squeeze tomato ketchup Method Blend the cauliflower and capers in a food processor until they resemble fine breadcrumbs. Place the blended cauliflower and capers in a tea towel or muslin cloth. Wrap and squeeze tightly to remove as much liquid as possible.Place the dried cauliflower and capers in a mixing bowl, add the gram flour, lemon zest, salt and pepper. Stir to combine, then leave to sit for 5 minutes – this will allow the flour to soak up any remaining liquid in the cauliflower and turn it into a shapeable mixture. Heat the oven to 200C/180C Fan/Gas 6.Pour the breadcrumbs onto a large plate. Carefully shape the cauliflower mixture into fish finger shaped rectangles. Roll each finger in the breadcrumbs, patting all over to evenly coat. Line a baking tray with baking paper and drizzle over 2 tablespoons of sunflower oil, spreading it evenly across the baking paper. Place the cauliflower fingers on the baking paper and roll them gently in the oil to coat both sides. The fingers will seem soft at this point but they will firm up in the oven. Bake for 20–25 minutes until crisp. Meanwhile, make the vegan tartare sauce by mixing all the ingredients together in a small bowl. To serve, lay two slices of bread flat on a board and spread some vegan tartare sauce on each slice. Top one slice with a couple of lettuce leaves, 3–4 cauliflower fingers, a squeeze of lemon juice and a drizzle of ketchup. Top with the other slice of bread. Blend the cauliflower and capers in a food processor until they resemble fine breadcrumbs. Blend the cauliflower and capers in a food processor until they resemble fine breadcrumbs. Place the blended cauliflower and capers in a tea towel or muslin cloth. Wrap and squeeze tightly to remove as much liquid as possible. Place the blended cauliflower and capers in a tea towel or muslin cloth. Wrap and squeeze tightly to remove as much liquid as possible. Place the dried cauliflower and capers in a mixing bowl, add the gram flour, lemon zest, salt and pepper. Stir to combine, then leave to sit for 5 minutes – this will allow the flour to soak up any remaining liquid in the cauliflower and turn it into a shapeable mixture. Place the dried cauliflower and capers in a mixing bowl, add the gram flour, lemon zest, salt and pepper. Stir to combine, then leave to sit for 5 minutes – this will allow the flour to soak up any remaining liquid in the cauliflower and turn it into a shapeable mixture. Heat the oven to 200C/180C Fan/Gas 6. Heat the oven to 200C/180C Fan/Gas 6. Pour the breadcrumbs onto a large plate. Carefully shape the cauliflower mixture into fish finger shaped rectangles. Roll each finger in the breadcrumbs, patting all over to evenly coat. Pour the breadcrumbs onto a large plate. Carefully shape the cauliflower mixture into fish finger shaped rectangles. Roll each finger in the breadcrumbs, patting all over to evenly coat. Line a baking tray with baking paper and drizzle over 2 tablespoons of sunflower oil, spreading it evenly across the baking paper. Place the cauliflower fingers on the baking paper and roll them gently in the oil to coat both sides. The fingers will seem soft at this point but they will firm up in the oven. Bake for 20–25 minutes until crisp. Line a baking tray with baking paper and drizzle over 2 tablespoons of sunflower oil, spreading it evenly across the baking paper. Place the cauliflower fingers on the baking paper and roll them gently in the oil to coat both sides. The fingers will seem soft at this point but they will firm up in the oven. Bake for 20–25 minutes until crisp. Meanwhile, make the vegan tartare sauce by mixing all the ingredients together in a small bowl. Meanwhile, make the vegan tartare sauce by mixing all the ingredients together in a small bowl. To serve, lay two slices of bread flat on a board and spread some vegan tartare sauce on each slice. Top one slice with a couple of lettuce leaves, 3–4 cauliflower fingers, a squeeze of lemon juice and a drizzle of ketchup. Top with the other slice of bread. To serve, lay two slices of bread flat on a board and spread some vegan tartare sauce on each slice. Top one slice with a couple of lettuce leaves, 3–4 cauliflower fingers, a squeeze of lemon juice and a drizzle of ketchup. Top with the other slice of bread. | {
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"content": "An average of 3.1 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/faux_fish_finger_87383_16x9.jpg You can make vegan 'fish' fingers in no time by combining cauliflower and capers inside a crispy breadcrumb coating. Perfect for sandwiching between slices of bread with liberal amounts of vegan tartare. 250g/9oz cauliflower, roughly chopped1 tbsp capers1 lemon, zest only 50g/1¾oz gram flour½ tsp ground white pepper (or ground black pepper)½ tsp salt 75g/2¾oz golden breadcrumbs2–3 tbsp sunflower or vegetable oil 250g/9oz cauliflower, roughly chopped 1 tbsp capers 1 lemon, zest only 50g/1¾oz gram flour ½ tsp ground white pepper (or ground black pepper) ½ tsp salt 75g/2¾oz golden breadcrumbs 2–3 tbsp sunflower or vegetable oil 3 tbsp vegan mayonnaise 1 tsp roughly chopped capers 1 tsp lemon zest 1 gherkin, finely choppedsprig fresh dill, finely chopped 3 tbsp vegan mayonnaise 3 tbsp vegan mayonnaise 1 tsp roughly chopped capers 1 tsp lemon zest 1 gherkin, finely chopped sprig fresh dill, finely chopped thickly sliced breadLittle Gem lettuce leaves½ lemon, to squeeze tomato ketchup thickly sliced bread Little Gem lettuce leaves ½ lemon, to squeeze tomato ketchup Method Blend the cauliflower and capers in a food processor until they resemble fine breadcrumbs. Place the blended cauliflower and capers in a tea towel or muslin cloth. Wrap and squeeze tightly to remove as much liquid as possible.Place the dried cauliflower and capers in a mixing bowl, add the gram flour, lemon zest, salt and pepper. Stir to combine, then leave to sit for 5 minutes – this will allow the flour to soak up any remaining liquid in the cauliflower and turn it into a shapeable mixture. Heat the oven to 200C/180C Fan/Gas 6.Pour the breadcrumbs onto a large plate. Carefully shape the cauliflower mixture into fish finger shaped rectangles. Roll each finger in the breadcrumbs, patting all over to evenly coat. Line a baking tray with baking paper and drizzle over 2 tablespoons of sunflower oil, spreading it evenly across the baking paper. Place the cauliflower fingers on the baking paper and roll them gently in the oil to coat both sides. The fingers will seem soft at this point but they will firm up in the oven. Bake for 20–25 minutes until crisp. Meanwhile, make the vegan tartare sauce by mixing all the ingredients together in a small bowl. To serve, lay two slices of bread flat on a board and spread some vegan tartare sauce on each slice. Top one slice with a couple of lettuce leaves, 3–4 cauliflower fingers, a squeeze of lemon juice and a drizzle of ketchup. Top with the other slice of bread. Blend the cauliflower and capers in a food processor until they resemble fine breadcrumbs. Blend the cauliflower and capers in a food processor until they resemble fine breadcrumbs. Place the blended cauliflower and capers in a tea towel or muslin cloth. Wrap and squeeze tightly to remove as much liquid as possible. Place the blended cauliflower and capers in a tea towel or muslin cloth. Wrap and squeeze tightly to remove as much liquid as possible. Place the dried cauliflower and capers in a mixing bowl, add the gram flour, lemon zest, salt and pepper. Stir to combine, then leave to sit for 5 minutes – this will allow the flour to soak up any remaining liquid in the cauliflower and turn it into a shapeable mixture. Place the dried cauliflower and capers in a mixing bowl, add the gram flour, lemon zest, salt and pepper. Stir to combine, then leave to sit for 5 minutes – this will allow the flour to soak up any remaining liquid in the cauliflower and turn it into a shapeable mixture. Heat the oven to 200C/180C Fan/Gas 6. Heat the oven to 200C/180C Fan/Gas 6. Pour the breadcrumbs onto a large plate. Carefully shape the cauliflower mixture into fish finger shaped rectangles. Roll each finger in the breadcrumbs, patting all over to evenly coat. Pour the breadcrumbs onto a large plate. Carefully shape the cauliflower mixture into fish finger shaped rectangles. Roll each finger in the breadcrumbs, patting all over to evenly coat. Line a baking tray with baking paper and drizzle over 2 tablespoons of sunflower oil, spreading it evenly across the baking paper. Place the cauliflower fingers on the baking paper and roll them gently in the oil to coat both sides. The fingers will seem soft at this point but they will firm up in the oven. Bake for 20–25 minutes until crisp. Line a baking tray with baking paper and drizzle over 2 tablespoons of sunflower oil, spreading it evenly across the baking paper. Place the cauliflower fingers on the baking paper and roll them gently in the oil to coat both sides. The fingers will seem soft at this point but they will firm up in the oven. Bake for 20–25 minutes until crisp. Meanwhile, make the vegan tartare sauce by mixing all the ingredients together in a small bowl. Meanwhile, make the vegan tartare sauce by mixing all the ingredients together in a small bowl. To serve, lay two slices of bread flat on a board and spread some vegan tartare sauce on each slice. Top one slice with a couple of lettuce leaves, 3–4 cauliflower fingers, a squeeze of lemon juice and a drizzle of ketchup. Top with the other slice of bread. To serve, lay two slices of bread flat on a board and spread some vegan tartare sauce on each slice. Top one slice with a couple of lettuce leaves, 3–4 cauliflower fingers, a squeeze of lemon juice and a drizzle of ketchup. Top with the other slice of bread."
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} | b16c5c0a167335abbb1a90c4fb0475f8e3a11b7c78d06e9230f916efd187163e | How to go vegan
Veganism, as defined by The Vegan Society, is 'a way of living that seeks to exclude, as far as possible and practicable, all forms of exploitation of, and cruelty to, animals, for food, clothing or any other purpose'. A vegan diet is free from all animal products, whether derived by slaughter (such as meat), or otherwise (such as eggs, dairy and honey). https://ichef.bbci.co.uk/images/ic/480xn/p0638rd1.jpg Challenges of a vegan diet The rapid rise of veganism in the UK has resulted in an explosion of new foods and ready meals, so it’s never been easier to start a vegan diet. Removing all animal-derived products from your diet brings some nutritional challenges, but these can be met with awareness and planning. If you're switching to a full-time vegan diet, it’s good to do it gradually. Your body needs time to adjust to the different balance of foods, and the experience will be more enjoyable if you give yourself time to discover the wealth of vegan foods and recipes and research new places to eat out. Don’t assume that all vegan products are healthy. A vegan cake is still a cake, and you can still consume too much processed food, salt, sugar and fat on a vegan diet. Protein sources Vegans can struggle to get enough protein in their diets. Men should eat approximately 55g of protein per day, women 45g. Here are some protein-rich foods. Try to include some protein at every meal. Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g. There's also a growing range of nut butters to try. Peanut powder can be added to smoothies or sauces.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. Soya milk and soya yoghurt are also good sources of protein.Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but higher in proteinProtein-fortified products abound, including vegan energy balls. 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. Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g. There's also a growing range of nut butters to try. Peanut powder can be added to smoothies or sauces. Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g. There's also a growing range of nut butters to try. Peanut powder can be added to smoothies or sauces. Beans and lentils can thicken sauces, soups, dips and bakes and tend to include about 10–20g 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. Soya milk and soya yoghurt are also good sources of protein. 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. Soya milk and soya yoghurt are also good sources of protein. Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but higher in protein Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but higher in protein Protein-fortified products abound, including vegan energy balls. 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. Protein-fortified products abound, including vegan energy balls. 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. https://ichef.bbci.co.uk/images/ic/480xn/p0638rkk.jpg Calcium sources Because vegans don’t consume dairy, calcium has to be found in fortified products. Some plants do contain calcium, but at relatively low levels. Calcium-fortified tofu, soya milk, soya yoghurt, breakfast cereals, orange juice and even breads are available. Iron sources A healthy and varied vegan 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 breadFruits and vegetables rich in vitamin C, which help make the iron in plant-based foods bioavailable 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 Fruits and vegetables rich in vitamin C, which help make the iron in plant-based foods bioavailable Omega-3 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.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. 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. 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. ALA can’t be made by the body, so it’s important to get enough from these sources. Supplements There are some vitamins and minerals that are better provided as a supplement to a vegan diet. Check the label to make sure that supplements contain no gelatine or other animal-derived products. Omega-3 (see above); it is difficult to get enough omega-3 from a vegan diet, but vegan supplements are available.Vitamin B12 is added to several food products, including yeast extracts, non-dairy milks, and nutritional yeast, but if you don’t have these foods regularly you should take a supplementIodine levels in food and seaweed are variable so it’s difficult to know how much you’re getting from food. Taking a supplement will ensure you get enough.Vitamin D is made by the body from exposure to sunlight, but the sun isn’t strong enough in the UK during winter, so many people take a vitamin D supplement during these months. Omega-3 (see above); it is difficult to get enough omega-3 from a vegan diet, but vegan supplements are available. Vitamin B12 is added to several food products, including yeast extracts, non-dairy milks, and nutritional yeast, but if you don’t have these foods regularly you should take a supplement Iodine levels in food and seaweed are variable so it’s difficult to know how much you’re getting from food. Taking a supplement will ensure you get enough. Vitamin D is made by the body from exposure to sunlight, but the sun isn’t strong enough in the UK during winter, so many people take a vitamin D supplement during these months. Foods to check Food labelling for allergens should point out where milk or egg derivatives are present, so check this on any processed foods. Most wines, many spirits and some beers are 'fined' (clarified) or filtered using animal products such as egg white or isinglass, which is derived from the swim bladder of a fish. Read the labels and choose drinks that state that they’re suitable for vegetarians and vegans. The good news is that there's a wider range of good-quality vegan drinks than ever before. Mycoprotein (Quorn) is sometimes made with small amounts of egg white, though some Quorn products are vegan and are now clearly labelled. Honey may turn up in vegetarian foods. Vegan substitutes include golden syrup, agave syrup or maple syrup. Meat stocks can turn up in ready-made soups, risottos and gravies. Food colouring E120 – some sweets or drinks can be coloured with cochineal, the ground up shells of the cochineal beetle. Whey and casein are milk proteins that can be found in many processed foods such as protein bars, crackers, cookies and crisps. The allergens section of the label should flag this up. Gelatine is used in sweets, particularly chewy ones and marshmallows. Sometimes gelatine is added to nutritional supplements in capsule form. There are vegan versions available, so shop around. Pasta can be made with egg, whether fresh or dried. Foods to try Nutritional yeast sounds less than appealing, but this deactivated yeast product (also called 'nooch') has the benefit of tasting very cheesy and savoury. It is also rich in B vitamins and protein. Use it in vegan cheese sauces, baking, or as a topping rather like Parmesan. Aquafaba is a fancy word for the water surrounding tinned chickpeas. Because it contains proteins from the chickpeas, it has the remarkable ability to hold a foamy state when whipped, making it an excellent substitute for egg whites in vegan meringues, mayonnaise and mousses. The efficacy of different brands of chickpeas (and other beans) may vary. Seitan is wheat protein which is derived from wheat gluten (the protein part of the flour). The gluten is extracted from wheat and then processed to resemble meat. It contains a lot of protein and has a meaty texture. It can be barbecued, glazed, baked, stir-fried, deep-fried or generally cooked in any way meat can be. | {
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"title": "How to go vegan",
"content": "Veganism, as defined by The Vegan Society, is 'a way of living that seeks to exclude, as far as possible and practicable, all forms of exploitation of, and cruelty to, animals, for food, clothing or any other purpose'. A vegan diet is free from all animal products, whether derived by slaughter (such as meat), or otherwise (such as eggs, dairy and honey). https://ichef.bbci.co.uk/images/ic/480xn/p0638rd1.jpg Challenges of a vegan diet The rapid rise of veganism in the UK has resulted in an explosion of new foods and ready meals, so it’s never been easier to start a vegan diet. Removing all animal-derived products from your diet brings some nutritional challenges, but these can be met with awareness and planning. If you're switching to a full-time vegan diet, it’s good to do it gradually. Your body needs time to adjust to the different balance of foods, and the experience will be more enjoyable if you give yourself time to discover the wealth of vegan foods and recipes and research new places to eat out. Don’t assume that all vegan products are healthy. A vegan cake is still a cake, and you can still consume too much processed food, salt, sugar and fat on a vegan diet. Protein sources Vegans can struggle to get enough protein in their diets. Men should eat approximately 55g of protein per day, women 45g. Here are some protein-rich foods. Try to include some protein at every meal. Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g. There's also a growing range of nut butters to try. Peanut powder can be added to smoothies or sauces.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. Soya milk and soya yoghurt are also good sources of protein.Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but higher in proteinProtein-fortified products abound, including vegan energy balls. 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. Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g. There's also a growing range of nut butters to try. Peanut powder can be added to smoothies or sauces. Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g. There's also a growing range of nut butters to try. Peanut powder can be added to smoothies or sauces. Beans and lentils can thicken sauces, soups, dips and bakes and tend to include about 10–20g 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. Soya milk and soya yoghurt are also good sources of protein. 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. Soya milk and soya yoghurt are also good sources of protein. Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but higher in protein Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but higher in protein Protein-fortified products abound, including vegan energy balls. 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. Protein-fortified products abound, including vegan energy balls. 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. https://ichef.bbci.co.uk/images/ic/480xn/p0638rkk.jpg Calcium sources Because vegans don’t consume dairy, calcium has to be found in fortified products. Some plants do contain calcium, but at relatively low levels. Calcium-fortified tofu, soya milk, soya yoghurt, breakfast cereals, orange juice and even breads are available. Iron sources A healthy and varied vegan 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 breadFruits and vegetables rich in vitamin C, which help make the iron in plant-based foods bioavailable 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 Fruits and vegetables rich in vitamin C, which help make the iron in plant-based foods bioavailable Omega-3 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.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. 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. 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. ALA can’t be made by the body, so it’s important to get enough from these sources. Supplements There are some vitamins and minerals that are better provided as a supplement to a vegan diet. Check the label to make sure that supplements contain no gelatine or other animal-derived products. Omega-3 (see above); it is difficult to get enough omega-3 from a vegan diet, but vegan supplements are available.Vitamin B12 is added to several food products, including yeast extracts, non-dairy milks, and nutritional yeast, but if you don’t have these foods regularly you should take a supplementIodine levels in food and seaweed are variable so it’s difficult to know how much you’re getting from food. Taking a supplement will ensure you get enough.Vitamin D is made by the body from exposure to sunlight, but the sun isn’t strong enough in the UK during winter, so many people take a vitamin D supplement during these months. Omega-3 (see above); it is difficult to get enough omega-3 from a vegan diet, but vegan supplements are available. Vitamin B12 is added to several food products, including yeast extracts, non-dairy milks, and nutritional yeast, but if you don’t have these foods regularly you should take a supplement Iodine levels in food and seaweed are variable so it’s difficult to know how much you’re getting from food. Taking a supplement will ensure you get enough. Vitamin D is made by the body from exposure to sunlight, but the sun isn’t strong enough in the UK during winter, so many people take a vitamin D supplement during these months. Foods to check Food labelling for allergens should point out where milk or egg derivatives are present, so check this on any processed foods. Most wines, many spirits and some beers are 'fined' (clarified) or filtered using animal products such as egg white or isinglass, which is derived from the swim bladder of a fish. Read the labels and choose drinks that state that they’re suitable for vegetarians and vegans. The good news is that there's a wider range of good-quality vegan drinks than ever before. Mycoprotein (Quorn) is sometimes made with small amounts of egg white, though some Quorn products are vegan and are now clearly labelled. Honey may turn up in vegetarian foods. Vegan substitutes include golden syrup, agave syrup or maple syrup. Meat stocks can turn up in ready-made soups, risottos and gravies. Food colouring E120 – some sweets or drinks can be coloured with cochineal, the ground up shells of the cochineal beetle. Whey and casein are milk proteins that can be found in many processed foods such as protein bars, crackers, cookies and crisps. The allergens section of the label should flag this up. Gelatine is used in sweets, particularly chewy ones and marshmallows. Sometimes gelatine is added to nutritional supplements in capsule form. There are vegan versions available, so shop around. Pasta can be made with egg, whether fresh or dried. Foods to try Nutritional yeast sounds less than appealing, but this deactivated yeast product (also called 'nooch') has the benefit of tasting very cheesy and savoury. It is also rich in B vitamins and protein. Use it in vegan cheese sauces, baking, or as a topping rather like Parmesan. Aquafaba is a fancy word for the water surrounding tinned chickpeas. Because it contains proteins from the chickpeas, it has the remarkable ability to hold a foamy state when whipped, making it an excellent substitute for egg whites in vegan meringues, mayonnaise and mousses. The efficacy of different brands of chickpeas (and other beans) may vary. Seitan is wheat protein which is derived from wheat gluten (the protein part of the flour). The gluten is extracted from wheat and then processed to resemble meat. It contains a lot of protein and has a meaty texture. It can be barbecued, glazed, baked, stir-fried, deep-fried or generally cooked in any way meat can be."
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} | 6b52b5549101d5f5b13e51158da33ead36461d7a46f64ad1bcab577f35af09d2 | Satay sweet potato curry recipe
An average of 4.6 out of 5 stars from 42 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/satay_sweet_potato_curry_59527_16x9.jpg This vegan satay sweet potato curry is both mild and rich so it is a real people pleaser. You can use the sauce as a base for using up any vegetables in the fridge, but this combination of a root vegetable and a green vegetable works well. Serve with freshly cooked rice, roti or vegan naan bread. Each serving (without the optional toppings) provides 666 kcal, 10g protein, 89g carbohydrates (of which 20g sugars), 27g fat (of which 14g saturates), 13g fibre and 1.6g salt. 1 tbsp rapeseed or vegetable oil1 onion, chopped1 garlic clove, crushed2 tsp grated fresh root ginger1 tbsp mild curry powder½ tsp turmeric1 tbsp tomato purée1 tbsp light soy sauce2 tbsp smooth peanut butter 1 x 400ml/14fl oz tin light coconut milk400g/14oz sweet potato, peeled and cut into chunks75–100g/2¾–3½oz kale, thick stalks discarded, leaves roughly chopped1 lime, juice onlysalt and freshly ground black pepper 1 tbsp rapeseed or vegetable oil 1 onion, chopped 1 garlic clove, crushed 2 tsp grated fresh root ginger 1 tbsp mild curry powder ½ tsp turmeric 1 tbsp tomato purée 1 tbsp light soy sauce 2 tbsp smooth peanut butter 1 x 400ml/14fl oz tin light coconut milk 400g/14oz sweet potato, peeled and cut into chunks 75–100g/2¾–3½oz kale, thick stalks discarded, leaves roughly chopped 1 lime, juice only salt and freshly ground black pepper 2 tbsp roasted peanuts, to garnish 1 red or green chilli, sliced, to garnish 2 tbsp roasted peanuts, to garnish 1 red or green chilli, sliced, to garnish Method Heat the oil in a saucepan and fry the onion, with the lid on, until softened. Stir in the garlic and ginger and leave uncovered to fry for another 2 minutes. Stir in the spices.Boil the kettle. Add the tomato purée, soy sauce, peanut butter, coconut milk and 200ml/7fl oz boiling water. Whisk while bringing to the boil and then add the sweet potato chunks. Turn down the heat and cook uncovered for 15–20 minutes until the potato is soft and the sauce has thickened. If the sauce has reduced enough but the potato is not tender yet, partly cover with the lid.Stir in the kale and cook for 1 minute. Taste and season with lime juice, salt and pepper. Ladle the curry over rice or into bowls for dunking the bread in. Garnish with the roasted peanuts, if using, and chilli, if you like it spicy. Heat the oil in a saucepan and fry the onion, with the lid on, until softened. Stir in the garlic and ginger and leave uncovered to fry for another 2 minutes. Stir in the spices. Heat the oil in a saucepan and fry the onion, with the lid on, until softened. Stir in the garlic and ginger and leave uncovered to fry for another 2 minutes. Stir in the spices. Boil the kettle. Add the tomato purée, soy sauce, peanut butter, coconut milk and 200ml/7fl oz boiling water. Whisk while bringing to the boil and then add the sweet potato chunks. Boil the kettle. Add the tomato purée, soy sauce, peanut butter, coconut milk and 200ml/7fl oz boiling water. Whisk while bringing to the boil and then add the sweet potato chunks. Turn down the heat and cook uncovered for 15–20 minutes until the potato is soft and the sauce has thickened. If the sauce has reduced enough but the potato is not tender yet, partly cover with the lid. Turn down the heat and cook uncovered for 15–20 minutes until the potato is soft and the sauce has thickened. If the sauce has reduced enough but the potato is not tender yet, partly cover with the lid. Stir in the kale and cook for 1 minute. Taste and season with lime juice, salt and pepper. Stir in the kale and cook for 1 minute. Taste and season with lime juice, salt and pepper. Ladle the curry over rice or into bowls for dunking the bread in. Garnish with the roasted peanuts, if using, and chilli, if you like it spicy. Ladle the curry over rice or into bowls for dunking the bread in. Garnish with the roasted peanuts, if using, and chilli, if you like it spicy. | {
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"content": "An average of 4.6 out of 5 stars from 42 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/satay_sweet_potato_curry_59527_16x9.jpg This vegan satay sweet potato curry is both mild and rich so it is a real people pleaser. You can use the sauce as a base for using up any vegetables in the fridge, but this combination of a root vegetable and a green vegetable works well. Serve with freshly cooked rice, roti or vegan naan bread. Each serving (without the optional toppings) provides 666 kcal, 10g protein, 89g carbohydrates (of which 20g sugars), 27g fat (of which 14g saturates), 13g fibre and 1.6g salt. 1 tbsp rapeseed or vegetable oil1 onion, chopped1 garlic clove, crushed2 tsp grated fresh root ginger1 tbsp mild curry powder½ tsp turmeric1 tbsp tomato purée1 tbsp light soy sauce2 tbsp smooth peanut butter 1 x 400ml/14fl oz tin light coconut milk400g/14oz sweet potato, peeled and cut into chunks75–100g/2¾–3½oz kale, thick stalks discarded, leaves roughly chopped1 lime, juice onlysalt and freshly ground black pepper 1 tbsp rapeseed or vegetable oil 1 onion, chopped 1 garlic clove, crushed 2 tsp grated fresh root ginger 1 tbsp mild curry powder ½ tsp turmeric 1 tbsp tomato purée 1 tbsp light soy sauce 2 tbsp smooth peanut butter 1 x 400ml/14fl oz tin light coconut milk 400g/14oz sweet potato, peeled and cut into chunks 75–100g/2¾–3½oz kale, thick stalks discarded, leaves roughly chopped 1 lime, juice only salt and freshly ground black pepper 2 tbsp roasted peanuts, to garnish 1 red or green chilli, sliced, to garnish 2 tbsp roasted peanuts, to garnish 1 red or green chilli, sliced, to garnish Method Heat the oil in a saucepan and fry the onion, with the lid on, until softened. Stir in the garlic and ginger and leave uncovered to fry for another 2 minutes. Stir in the spices.Boil the kettle. Add the tomato purée, soy sauce, peanut butter, coconut milk and 200ml/7fl oz boiling water. Whisk while bringing to the boil and then add the sweet potato chunks. Turn down the heat and cook uncovered for 15–20 minutes until the potato is soft and the sauce has thickened. If the sauce has reduced enough but the potato is not tender yet, partly cover with the lid.Stir in the kale and cook for 1 minute. Taste and season with lime juice, salt and pepper. Ladle the curry over rice or into bowls for dunking the bread in. Garnish with the roasted peanuts, if using, and chilli, if you like it spicy. Heat the oil in a saucepan and fry the onion, with the lid on, until softened. Stir in the garlic and ginger and leave uncovered to fry for another 2 minutes. Stir in the spices. Heat the oil in a saucepan and fry the onion, with the lid on, until softened. Stir in the garlic and ginger and leave uncovered to fry for another 2 minutes. Stir in the spices. Boil the kettle. Add the tomato purée, soy sauce, peanut butter, coconut milk and 200ml/7fl oz boiling water. Whisk while bringing to the boil and then add the sweet potato chunks. Boil the kettle. Add the tomato purée, soy sauce, peanut butter, coconut milk and 200ml/7fl oz boiling water. Whisk while bringing to the boil and then add the sweet potato chunks. Turn down the heat and cook uncovered for 15–20 minutes until the potato is soft and the sauce has thickened. If the sauce has reduced enough but the potato is not tender yet, partly cover with the lid. Turn down the heat and cook uncovered for 15–20 minutes until the potato is soft and the sauce has thickened. If the sauce has reduced enough but the potato is not tender yet, partly cover with the lid. Stir in the kale and cook for 1 minute. Taste and season with lime juice, salt and pepper. Stir in the kale and cook for 1 minute. Taste and season with lime juice, salt and pepper. Ladle the curry over rice or into bowls for dunking the bread in. Garnish with the roasted peanuts, if using, and chilli, if you like it spicy. Ladle the curry over rice or into bowls for dunking the bread in. Garnish with the roasted peanuts, if using, and chilli, if you like it spicy."
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} | 6b8843d9d9ef1ca6e12781bdf191355f73ec2fa667398c95f8c414aafc1f4d60 | Harissa tahini noodles with aubergines recipe
An average of 4.6 out of 5 stars from 19 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/harissa_tahini_noodles_72929_16x9.jpg A tasty, Middle Eastern-inspired noodle number, served with charred, jammy aubergines and a garlicky harissa and tahini sauce. It's lovely served hot or cold, so any leftovers make perfect lunches. 2 aubergines, sliced into 2–3cm/¾–1¼in chunks50ml/2fl oz extra virgin olive oil60g/2¼oz good-quality light tahini1 tbsp good-quality harissa paste1 tbsp honey (or agave nectar, if vegan) 1 lemon, juice only1 large garlic clove, grated600–800g/1lb 5oz–1lb 12oz fresh or straight-to-wok udon noodlessmall handful fresh parsley, roughly chopped, to garnishsea salt and freshly ground black pepper 2 aubergines, sliced into 2–3cm/¾–1¼in chunks 50ml/2fl oz extra virgin olive oil 60g/2¼oz good-quality light tahini 1 tbsp good-quality harissa paste 1 tbsp honey (or agave nectar, if vegan) 1 lemon, juice only 1 large garlic clove, grated 600–800g/1lb 5oz–1lb 12oz fresh or straight-to-wok udon noodles small handful fresh parsley, roughly chopped, to garnish sea salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 4.Put the aubergines in a large mixing bowl. Drizzle with the extra virgin olive oil, season generously with salt and pepper and toss well to coat. Line a large baking tray with baking paper. Arrange the aubergine chunks in a single layer and roast for 20–25 minutes, or until deep golden-brown. Add the tahini, harissa paste, honey (or agave nectar), lemon juice and garlic to a large bowl along with 100ml/3½fl oz cold water and a good pinch of salt and pepper. Whisk to combine, then set aside.Meanwhile, cook the udon noodles according to the packet instructions, then drain. Add the drained noodles to the sauce and toss to coat. Taste and add more salt if needed, then divide between bowls. Add the roasted aubergine and serve warm or cold, garnished with chopped parsley. Preheat the oven to 200C/180C Fan/Gas 4. Preheat the oven to 200C/180C Fan/Gas 4. Put the aubergines in a large mixing bowl. Drizzle with the extra virgin olive oil, season generously with salt and pepper and toss well to coat. Put the aubergines in a large mixing bowl. Drizzle with the extra virgin olive oil, season generously with salt and pepper and toss well to coat. Line a large baking tray with baking paper. Arrange the aubergine chunks in a single layer and roast for 20–25 minutes, or until deep golden-brown. Line a large baking tray with baking paper. Arrange the aubergine chunks in a single layer and roast for 20–25 minutes, or until deep golden-brown. Add the tahini, harissa paste, honey (or agave nectar), lemon juice and garlic to a large bowl along with 100ml/3½fl oz cold water and a good pinch of salt and pepper. Whisk to combine, then set aside. Add the tahini, harissa paste, honey (or agave nectar), lemon juice and garlic to a large bowl along with 100ml/3½fl oz cold water and a good pinch of salt and pepper. Whisk to combine, then set aside. Meanwhile, cook the udon noodles according to the packet instructions, then drain. Meanwhile, cook the udon noodles according to the packet instructions, then drain. Add the drained noodles to the sauce and toss to coat. Taste and add more salt if needed, then divide between bowls. Add the roasted aubergine and serve warm or cold, garnished with chopped parsley. Add the drained noodles to the sauce and toss to coat. Taste and add more salt if needed, then divide between bowls. Add the roasted aubergine and serve warm or cold, garnished with chopped parsley. Recipe tips You can cook the aubergines in the air fryer at 180C for 10–15 minutes, shaking or rotating the aubergine halfway through. You could even cook the aubergines on the barbecue if it's that kind of day! | {
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"title": "Harissa tahini noodles with aubergines recipe",
"content": "An average of 4.6 out of 5 stars from 19 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/harissa_tahini_noodles_72929_16x9.jpg A tasty, Middle Eastern-inspired noodle number, served with charred, jammy aubergines and a garlicky harissa and tahini sauce. It's lovely served hot or cold, so any leftovers make perfect lunches. 2 aubergines, sliced into 2–3cm/¾–1¼in chunks50ml/2fl oz extra virgin olive oil60g/2¼oz good-quality light tahini1 tbsp good-quality harissa paste1 tbsp honey (or agave nectar, if vegan) 1 lemon, juice only1 large garlic clove, grated600–800g/1lb 5oz–1lb 12oz fresh or straight-to-wok udon noodlessmall handful fresh parsley, roughly chopped, to garnishsea salt and freshly ground black pepper 2 aubergines, sliced into 2–3cm/¾–1¼in chunks 50ml/2fl oz extra virgin olive oil 60g/2¼oz good-quality light tahini 1 tbsp good-quality harissa paste 1 tbsp honey (or agave nectar, if vegan) 1 lemon, juice only 1 large garlic clove, grated 600–800g/1lb 5oz–1lb 12oz fresh or straight-to-wok udon noodles small handful fresh parsley, roughly chopped, to garnish sea salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 4.Put the aubergines in a large mixing bowl. Drizzle with the extra virgin olive oil, season generously with salt and pepper and toss well to coat. Line a large baking tray with baking paper. Arrange the aubergine chunks in a single layer and roast for 20–25 minutes, or until deep golden-brown. Add the tahini, harissa paste, honey (or agave nectar), lemon juice and garlic to a large bowl along with 100ml/3½fl oz cold water and a good pinch of salt and pepper. Whisk to combine, then set aside.Meanwhile, cook the udon noodles according to the packet instructions, then drain. Add the drained noodles to the sauce and toss to coat. Taste and add more salt if needed, then divide between bowls. Add the roasted aubergine and serve warm or cold, garnished with chopped parsley. Preheat the oven to 200C/180C Fan/Gas 4. Preheat the oven to 200C/180C Fan/Gas 4. Put the aubergines in a large mixing bowl. Drizzle with the extra virgin olive oil, season generously with salt and pepper and toss well to coat. Put the aubergines in a large mixing bowl. Drizzle with the extra virgin olive oil, season generously with salt and pepper and toss well to coat. Line a large baking tray with baking paper. Arrange the aubergine chunks in a single layer and roast for 20–25 minutes, or until deep golden-brown. Line a large baking tray with baking paper. Arrange the aubergine chunks in a single layer and roast for 20–25 minutes, or until deep golden-brown. Add the tahini, harissa paste, honey (or agave nectar), lemon juice and garlic to a large bowl along with 100ml/3½fl oz cold water and a good pinch of salt and pepper. Whisk to combine, then set aside. Add the tahini, harissa paste, honey (or agave nectar), lemon juice and garlic to a large bowl along with 100ml/3½fl oz cold water and a good pinch of salt and pepper. Whisk to combine, then set aside. Meanwhile, cook the udon noodles according to the packet instructions, then drain. Meanwhile, cook the udon noodles according to the packet instructions, then drain. Add the drained noodles to the sauce and toss to coat. Taste and add more salt if needed, then divide between bowls. Add the roasted aubergine and serve warm or cold, garnished with chopped parsley. Add the drained noodles to the sauce and toss to coat. Taste and add more salt if needed, then divide between bowls. Add the roasted aubergine and serve warm or cold, garnished with chopped parsley. Recipe tips You can cook the aubergines in the air fryer at 180C for 10–15 minutes, shaking or rotating the aubergine halfway through. You could even cook the aubergines on the barbecue if it's that kind of day!"
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} | faa5049fb0946ffdad5e4c6a0f9d4c68f487d287f8fefc6806b3ee0ec6fb0c35 | Tofu and greens with XO sauce recipe
Greens and caramelised tofu with XO sauce An average of 4.6 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/greens_and_caramelised_40199_16x9.jpg This easy tofu recipe is packed with sweet, smoky and spicy flavours and earthy greens. The sauce keeps well in the fridge so you can whip up this dish in no time in the following days or weeks. Serve with white or brown rice. vegetable oil, for frying200g/7oz extra-firm tofu, cut into 2cm/¾in-thick strips1 thumb-sized knob ginger, peeled and finely chopped1 bunch spring onions, finely sliced3 tsp soy sauce1 small bunch coriander, leaves and stalks roughly chopped1 bunch cavolo nero, shredded1 corn on the cob, kernels only1 tsp rice wine vinegar vegetable oil, for frying 200g/7oz extra-firm tofu, cut into 2cm/¾in-thick strips 1 thumb-sized knob ginger, peeled and finely chopped 1 bunch spring onions, finely sliced 3 tsp soy sauce 1 small bunch coriander, leaves and stalks roughly chopped 1 bunch cavolo nero, shredded 1 corn on the cob, kernels only 1 tsp rice wine vinegar 1 tbsp vegetable oil1 red onion, finely chopped2 red chillies, finely chopped4 garlic cloves, finely chopped½ tsp chilli flakes1 tsp smoked paprika3 tbsp honey or maple syrup1 tbsp sesame oil2 tbsp light soy sauce1 tbsp rice vinegar2 tbsp toasted sesame seedspinch salt 1 tbsp vegetable oil 1 red onion, finely chopped 2 red chillies, finely chopped 4 garlic cloves, finely chopped ½ tsp chilli flakes 1 tsp smoked paprika 3 tbsp honey or maple syrup 1 tbsp sesame oil 2 tbsp light soy sauce 1 tbsp rice vinegar 2 tbsp toasted sesame seeds pinch salt Method To make the XO sauce, heat the oil in a small frying pan over a medium heat. Add the red onion, chopped chillies, garlic and a pinch of salt. Fry, stirring occasionally, for 15 minutes, until everything is glossy and completely soft. Stir in the dried chilli flakes and smoked paprika, then remove from the heat. Stir in the remaining sauce ingredients and set aside.To cook the tofu, heat a splash of oil in a large frying pan over a high heat. Cook the tofu for 3 minutes on each side, until golden and crispy. Add the ginger and spring onions and cook for another minute. Add 2 teaspoons of soy sauce and cook for about 30 seconds before spooning in 4 tablespoons of the XO sauce. (The rest of the sauce will keep in a jar refrigerated for up to 3 weeks.) Cook for 3-4 minutes until everything is thickened and caramelised. Remove from the heat and stir in the coriander. Transfer to a plate.Wipe the frying pan clean with kitchen paper. Pour in 1 tablespoon of oil and heat to medium-high. Stir in the shredded cavolo nero, corn, rice wine vinegar and 1 teaspoon of soy sauce. Cook for 2-3 minutes, stirring a couple of times until the corn is blackened in places and the greens are bright and crisp at the edges. Add the tofu back in and toss very gently.Serve in warm bowls. To make the XO sauce, heat the oil in a small frying pan over a medium heat. Add the red onion, chopped chillies, garlic and a pinch of salt. Fry, stirring occasionally, for 15 minutes, until everything is glossy and completely soft. Stir in the dried chilli flakes and smoked paprika, then remove from the heat. Stir in the remaining sauce ingredients and set aside. To make the XO sauce, heat the oil in a small frying pan over a medium heat. Add the red onion, chopped chillies, garlic and a pinch of salt. Fry, stirring occasionally, for 15 minutes, until everything is glossy and completely soft. Stir in the dried chilli flakes and smoked paprika, then remove from the heat. Stir in the remaining sauce ingredients and set aside. To cook the tofu, heat a splash of oil in a large frying pan over a high heat. Cook the tofu for 3 minutes on each side, until golden and crispy. Add the ginger and spring onions and cook for another minute. Add 2 teaspoons of soy sauce and cook for about 30 seconds before spooning in 4 tablespoons of the XO sauce. (The rest of the sauce will keep in a jar refrigerated for up to 3 weeks.) Cook for 3-4 minutes until everything is thickened and caramelised. Remove from the heat and stir in the coriander. Transfer to a plate. To cook the tofu, heat a splash of oil in a large frying pan over a high heat. Cook the tofu for 3 minutes on each side, until golden and crispy. Add the ginger and spring onions and cook for another minute. Add 2 teaspoons of soy sauce and cook for about 30 seconds before spooning in 4 tablespoons of the XO sauce. (The rest of the sauce will keep in a jar refrigerated for up to 3 weeks.) Cook for 3-4 minutes until everything is thickened and caramelised. Remove from the heat and stir in the coriander. Transfer to a plate. Wipe the frying pan clean with kitchen paper. Pour in 1 tablespoon of oil and heat to medium-high. Stir in the shredded cavolo nero, corn, rice wine vinegar and 1 teaspoon of soy sauce. Cook for 2-3 minutes, stirring a couple of times until the corn is blackened in places and the greens are bright and crisp at the edges. Add the tofu back in and toss very gently. Wipe the frying pan clean with kitchen paper. Pour in 1 tablespoon of oil and heat to medium-high. Stir in the shredded cavolo nero, corn, rice wine vinegar and 1 teaspoon of soy sauce. Cook for 2-3 minutes, stirring a couple of times until the corn is blackened in places and the greens are bright and crisp at the edges. Add the tofu back in and toss very gently. Serve in warm bowls. Serve in warm bowls. | {
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"title": "Tofu and greens with XO sauce recipe",
"content": "Greens and caramelised tofu with XO sauce An average of 4.6 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/greens_and_caramelised_40199_16x9.jpg This easy tofu recipe is packed with sweet, smoky and spicy flavours and earthy greens. The sauce keeps well in the fridge so you can whip up this dish in no time in the following days or weeks. Serve with white or brown rice. vegetable oil, for frying200g/7oz extra-firm tofu, cut into 2cm/¾in-thick strips1 thumb-sized knob ginger, peeled and finely chopped1 bunch spring onions, finely sliced3 tsp soy sauce1 small bunch coriander, leaves and stalks roughly chopped1 bunch cavolo nero, shredded1 corn on the cob, kernels only1 tsp rice wine vinegar vegetable oil, for frying 200g/7oz extra-firm tofu, cut into 2cm/¾in-thick strips 1 thumb-sized knob ginger, peeled and finely chopped 1 bunch spring onions, finely sliced 3 tsp soy sauce 1 small bunch coriander, leaves and stalks roughly chopped 1 bunch cavolo nero, shredded 1 corn on the cob, kernels only 1 tsp rice wine vinegar 1 tbsp vegetable oil1 red onion, finely chopped2 red chillies, finely chopped4 garlic cloves, finely chopped½ tsp chilli flakes1 tsp smoked paprika3 tbsp honey or maple syrup1 tbsp sesame oil2 tbsp light soy sauce1 tbsp rice vinegar2 tbsp toasted sesame seedspinch salt 1 tbsp vegetable oil 1 red onion, finely chopped 2 red chillies, finely chopped 4 garlic cloves, finely chopped ½ tsp chilli flakes 1 tsp smoked paprika 3 tbsp honey or maple syrup 1 tbsp sesame oil 2 tbsp light soy sauce 1 tbsp rice vinegar 2 tbsp toasted sesame seeds pinch salt Method To make the XO sauce, heat the oil in a small frying pan over a medium heat. Add the red onion, chopped chillies, garlic and a pinch of salt. Fry, stirring occasionally, for 15 minutes, until everything is glossy and completely soft. Stir in the dried chilli flakes and smoked paprika, then remove from the heat. Stir in the remaining sauce ingredients and set aside.To cook the tofu, heat a splash of oil in a large frying pan over a high heat. Cook the tofu for 3 minutes on each side, until golden and crispy. Add the ginger and spring onions and cook for another minute. Add 2 teaspoons of soy sauce and cook for about 30 seconds before spooning in 4 tablespoons of the XO sauce. (The rest of the sauce will keep in a jar refrigerated for up to 3 weeks.) Cook for 3-4 minutes until everything is thickened and caramelised. Remove from the heat and stir in the coriander. Transfer to a plate.Wipe the frying pan clean with kitchen paper. Pour in 1 tablespoon of oil and heat to medium-high. Stir in the shredded cavolo nero, corn, rice wine vinegar and 1 teaspoon of soy sauce. Cook for 2-3 minutes, stirring a couple of times until the corn is blackened in places and the greens are bright and crisp at the edges. Add the tofu back in and toss very gently.Serve in warm bowls. To make the XO sauce, heat the oil in a small frying pan over a medium heat. Add the red onion, chopped chillies, garlic and a pinch of salt. Fry, stirring occasionally, for 15 minutes, until everything is glossy and completely soft. Stir in the dried chilli flakes and smoked paprika, then remove from the heat. Stir in the remaining sauce ingredients and set aside. To make the XO sauce, heat the oil in a small frying pan over a medium heat. Add the red onion, chopped chillies, garlic and a pinch of salt. Fry, stirring occasionally, for 15 minutes, until everything is glossy and completely soft. Stir in the dried chilli flakes and smoked paprika, then remove from the heat. Stir in the remaining sauce ingredients and set aside. To cook the tofu, heat a splash of oil in a large frying pan over a high heat. Cook the tofu for 3 minutes on each side, until golden and crispy. Add the ginger and spring onions and cook for another minute. Add 2 teaspoons of soy sauce and cook for about 30 seconds before spooning in 4 tablespoons of the XO sauce. (The rest of the sauce will keep in a jar refrigerated for up to 3 weeks.) Cook for 3-4 minutes until everything is thickened and caramelised. Remove from the heat and stir in the coriander. Transfer to a plate. To cook the tofu, heat a splash of oil in a large frying pan over a high heat. Cook the tofu for 3 minutes on each side, until golden and crispy. Add the ginger and spring onions and cook for another minute. Add 2 teaspoons of soy sauce and cook for about 30 seconds before spooning in 4 tablespoons of the XO sauce. (The rest of the sauce will keep in a jar refrigerated for up to 3 weeks.) Cook for 3-4 minutes until everything is thickened and caramelised. Remove from the heat and stir in the coriander. Transfer to a plate. Wipe the frying pan clean with kitchen paper. Pour in 1 tablespoon of oil and heat to medium-high. Stir in the shredded cavolo nero, corn, rice wine vinegar and 1 teaspoon of soy sauce. Cook for 2-3 minutes, stirring a couple of times until the corn is blackened in places and the greens are bright and crisp at the edges. Add the tofu back in and toss very gently. Wipe the frying pan clean with kitchen paper. Pour in 1 tablespoon of oil and heat to medium-high. Stir in the shredded cavolo nero, corn, rice wine vinegar and 1 teaspoon of soy sauce. Cook for 2-3 minutes, stirring a couple of times until the corn is blackened in places and the greens are bright and crisp at the edges. Add the tofu back in and toss very gently. Serve in warm bowls. Serve in warm bowls."
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} | 708076f7b11ed5ade9663d7b466ae78472702aa10b7113b893b3f0b6df5ecff1 | How to make pancakes recipe
An average of 4.4 out of 5 stars from 116 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/how_to_make_pancakes_02824_16x9.jpg Find out how to make simple pancakes with our step-by-step video. This easy recipe is great for sweet or savoury pancakes and makes a great Pancake Day meal or special breakfast. For topping ideas try chocolate sauce, caramel and banana, ham and cheese or berries and honey. If you're looking for fluffy American-style pancakes, try our classic American pancake recipe. Each serving provides 317 kcal, 12.5g protein, 42g carbohydrates (of which 4g sugars), 10.5g fat (of which 3.5g saturates), 2g fibre and 0.5g salt. 150g/5oz plain flourpinch salt300ml/10½fl oz milk (or ½ milk and ½ water for a lighter pancake)2 large free-range eggs, lightly whisked1 tbsp melted butter, plus extra for frying 150g/5oz plain flour pinch salt 300ml/10½fl oz milk (or ½ milk and ½ water for a lighter pancake) 2 large free-range eggs, lightly whisked 1 tbsp melted butter, plus extra for frying Method Put the flour and salt into a large bowl, make a well in the centre and pour in the milk and eggs. Give the liquid mixture a quick whisk before incorporating the flour. Continue to whisk until you have a smooth batter.Now add the melted butter and whisk thoroughly. Ideally, let the batter rest for 15–30 minutes. This will help the gluten to relax, which will make the pancakes more tender and thinner, as the batter will spread more easily. (You can even make the batter the night before and leave it covered in the fridge.)Take a crêpe pan, or large frying pan, dip some kitchen paper in the oil and carefully wipe the inside of the pan. Heat the pan over a medium heat for 1 minute.Add just under a ladleful of batter to the pan and immediately start swirling it round the pan to get a nice even layer. Cook the pancake for 30–40 seconds. Use a palette knife to lift the pancake carefully to look at the underside to check it is golden brown before turning over. Cook the other side for approximately 30–40 seconds and transfer to a serving plate. Serve with lemon and sugar, chocolate spread, or anything your heart desires. Put the flour and salt into a large bowl, make a well in the centre and pour in the milk and eggs. Give the liquid mixture a quick whisk before incorporating the flour. Continue to whisk until you have a smooth batter. Put the flour and salt into a large bowl, make a well in the centre and pour in the milk and eggs. Give the liquid mixture a quick whisk before incorporating the flour. Continue to whisk until you have a smooth batter. Now add the melted butter and whisk thoroughly. Ideally, let the batter rest for 15–30 minutes. This will help the gluten to relax, which will make the pancakes more tender and thinner, as the batter will spread more easily. (You can even make the batter the night before and leave it covered in the fridge.) Now add the melted butter and whisk thoroughly. Ideally, let the batter rest for 15–30 minutes. This will help the gluten to relax, which will make the pancakes more tender and thinner, as the batter will spread more easily. (You can even make the batter the night before and leave it covered in the fridge.) Take a crêpe pan, or large frying pan, dip some kitchen paper in the oil and carefully wipe the inside of the pan. Heat the pan over a medium heat for 1 minute. Take a crêpe pan, or large frying pan, dip some kitchen paper in the oil and carefully wipe the inside of the pan. Heat the pan over a medium heat for 1 minute. Add just under a ladleful of batter to the pan and immediately start swirling it round the pan to get a nice even layer. Add just under a ladleful of batter to the pan and immediately start swirling it round the pan to get a nice even layer. Cook the pancake for 30–40 seconds. Use a palette knife to lift the pancake carefully to look at the underside to check it is golden brown before turning over. Cook the pancake for 30–40 seconds. Use a palette knife to lift the pancake carefully to look at the underside to check it is golden brown before turning over. Cook the other side for approximately 30–40 seconds and transfer to a serving plate. Serve with lemon and sugar, chocolate spread, or anything your heart desires. Cook the other side for approximately 30–40 seconds and transfer to a serving plate. Serve with lemon and sugar, chocolate spread, or anything your heart desires. Recipe tips These pancakes can be eaten straight away or frozen after cooling – stack and wrap them in twos. If you are making them a short time in advance, you can stack them on a plate and reheat individually for a few seconds in a hot non-stick frying pan. You can use this traditional pancake recipe to make sweet or savoury pancakes. For sweet pancakes, you can add a dessertspoon of caster sugar and the zest of an orange for a great flavour. For savoury pancakes, you can add some finely chopped herbs such as dill and parsley, or perhaps some grated Parmesan. | {
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"content": "An average of 4.4 out of 5 stars from 116 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/how_to_make_pancakes_02824_16x9.jpg Find out how to make simple pancakes with our step-by-step video. This easy recipe is great for sweet or savoury pancakes and makes a great Pancake Day meal or special breakfast. For topping ideas try chocolate sauce, caramel and banana, ham and cheese or berries and honey. If you're looking for fluffy American-style pancakes, try our classic American pancake recipe. Each serving provides 317 kcal, 12.5g protein, 42g carbohydrates (of which 4g sugars), 10.5g fat (of which 3.5g saturates), 2g fibre and 0.5g salt. 150g/5oz plain flourpinch salt300ml/10½fl oz milk (or ½ milk and ½ water for a lighter pancake)2 large free-range eggs, lightly whisked1 tbsp melted butter, plus extra for frying 150g/5oz plain flour pinch salt 300ml/10½fl oz milk (or ½ milk and ½ water for a lighter pancake) 2 large free-range eggs, lightly whisked 1 tbsp melted butter, plus extra for frying Method Put the flour and salt into a large bowl, make a well in the centre and pour in the milk and eggs. Give the liquid mixture a quick whisk before incorporating the flour. Continue to whisk until you have a smooth batter.Now add the melted butter and whisk thoroughly. Ideally, let the batter rest for 15–30 minutes. This will help the gluten to relax, which will make the pancakes more tender and thinner, as the batter will spread more easily. (You can even make the batter the night before and leave it covered in the fridge.)Take a crêpe pan, or large frying pan, dip some kitchen paper in the oil and carefully wipe the inside of the pan. Heat the pan over a medium heat for 1 minute.Add just under a ladleful of batter to the pan and immediately start swirling it round the pan to get a nice even layer. Cook the pancake for 30–40 seconds. Use a palette knife to lift the pancake carefully to look at the underside to check it is golden brown before turning over. Cook the other side for approximately 30–40 seconds and transfer to a serving plate. Serve with lemon and sugar, chocolate spread, or anything your heart desires. Put the flour and salt into a large bowl, make a well in the centre and pour in the milk and eggs. Give the liquid mixture a quick whisk before incorporating the flour. Continue to whisk until you have a smooth batter. Put the flour and salt into a large bowl, make a well in the centre and pour in the milk and eggs. Give the liquid mixture a quick whisk before incorporating the flour. Continue to whisk until you have a smooth batter. Now add the melted butter and whisk thoroughly. Ideally, let the batter rest for 15–30 minutes. This will help the gluten to relax, which will make the pancakes more tender and thinner, as the batter will spread more easily. (You can even make the batter the night before and leave it covered in the fridge.) Now add the melted butter and whisk thoroughly. Ideally, let the batter rest for 15–30 minutes. This will help the gluten to relax, which will make the pancakes more tender and thinner, as the batter will spread more easily. (You can even make the batter the night before and leave it covered in the fridge.) Take a crêpe pan, or large frying pan, dip some kitchen paper in the oil and carefully wipe the inside of the pan. Heat the pan over a medium heat for 1 minute. Take a crêpe pan, or large frying pan, dip some kitchen paper in the oil and carefully wipe the inside of the pan. Heat the pan over a medium heat for 1 minute. Add just under a ladleful of batter to the pan and immediately start swirling it round the pan to get a nice even layer. Add just under a ladleful of batter to the pan and immediately start swirling it round the pan to get a nice even layer. Cook the pancake for 30–40 seconds. Use a palette knife to lift the pancake carefully to look at the underside to check it is golden brown before turning over. Cook the pancake for 30–40 seconds. Use a palette knife to lift the pancake carefully to look at the underside to check it is golden brown before turning over. Cook the other side for approximately 30–40 seconds and transfer to a serving plate. Serve with lemon and sugar, chocolate spread, or anything your heart desires. Cook the other side for approximately 30–40 seconds and transfer to a serving plate. Serve with lemon and sugar, chocolate spread, or anything your heart desires. Recipe tips These pancakes can be eaten straight away or frozen after cooling – stack and wrap them in twos. If you are making them a short time in advance, you can stack them on a plate and reheat individually for a few seconds in a hot non-stick frying pan. You can use this traditional pancake recipe to make sweet or savoury pancakes. For sweet pancakes, you can add a dessertspoon of caster sugar and the zest of an orange for a great flavour. For savoury pancakes, you can add some finely chopped herbs such as dill and parsley, or perhaps some grated Parmesan."
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} | 4323a7c3c2a1e19e0ff6e26763a45c85c93cea1e08c992f9e7c635878d7290e3 | Easy banana bread recipe
If you don't have buttermilk, some plain yoghurt would work here. You can also make buttermilk at home by mixing milk and lemon juice (or vinegar). Mix 85ml/3fl oz with 1½ tsp lemon juice and leave to sit at room temperature for 10 minutes. You could add extra fibre to the loaf by using half and half wholemeal and plain flour. You may need to add a little extra buttermilk as the wholemeal flour will soak up any liquid more quickly. The cake should have a soft, dropping consistency before baking. To make your banana bread extra special, you can add 100g/3½oz dark or milk chocolate chips, or a handful of raisins or chopped walnuts at step 4, after the flour has been added. Top the cooked cake with a drizzly icing made with golden icing sugar and sprinkle with extra chocolate or chopped nuts if you like. If you need to use up your bananas but don’t have time to bake, you can freeze overripe bananas to use later. Peel and cut them into chunks, then place in a freezer bag or container and freeze for up to 1 month. To defrost, thaw at room temperature 1–2 hours, or heat in short bursts in the microwave. Discard any liquid and then mash and use as normal. This cake keeps very well for up to 5 days if you store in a lidded container or wrap in foil. Only cut into slices as you serve it, so it doesn’t dry out. It can also be frozen, double wrapped in clingfilm for up to 3 months. Defrost, wrapped, at room temperature for 3 hours. How to freeze Allow the banana bread to cool thoroughly then wrap in a layer of baking paper, followed by two layers of foil. Label and freeze for up to 3 months. Wrapping the cake thoroughly will help protect it. To thaw, remove the foil from the frozen cake, place in its baking paper on a cooling rack and defrost at room temperature for 2–3 hours before fully unwrapping. You can also freeze the banana bread in portions, making it ideal for lunch boxes and picnics. Cut into single servings and wrap each one in foil. Place in a large freezer bag, label, seal and freeze for up to 1 month. Remove each portion of cake as you need it and thaw at room temperature for 1–2 hours before serving. | {
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"content": "If you don't have buttermilk, some plain yoghurt would work here. You can also make buttermilk at home by mixing milk and lemon juice (or vinegar). Mix 85ml/3fl oz with 1½ tsp lemon juice and leave to sit at room temperature for 10 minutes. You could add extra fibre to the loaf by using half and half wholemeal and plain flour. You may need to add a little extra buttermilk as the wholemeal flour will soak up any liquid more quickly. The cake should have a soft, dropping consistency before baking. To make your banana bread extra special, you can add 100g/3½oz dark or milk chocolate chips, or a handful of raisins or chopped walnuts at step 4, after the flour has been added. Top the cooked cake with a drizzly icing made with golden icing sugar and sprinkle with extra chocolate or chopped nuts if you like. If you need to use up your bananas but don’t have time to bake, you can freeze overripe bananas to use later. Peel and cut them into chunks, then place in a freezer bag or container and freeze for up to 1 month. To defrost, thaw at room temperature 1–2 hours, or heat in short bursts in the microwave. Discard any liquid and then mash and use as normal. This cake keeps very well for up to 5 days if you store in a lidded container or wrap in foil. Only cut into slices as you serve it, so it doesn’t dry out. It can also be frozen, double wrapped in clingfilm for up to 3 months. Defrost, wrapped, at room temperature for 3 hours. How to freeze Allow the banana bread to cool thoroughly then wrap in a layer of baking paper, followed by two layers of foil. Label and freeze for up to 3 months. Wrapping the cake thoroughly will help protect it. To thaw, remove the foil from the frozen cake, place in its baking paper on a cooling rack and defrost at room temperature for 2–3 hours before fully unwrapping. You can also freeze the banana bread in portions, making it ideal for lunch boxes and picnics. Cut into single servings and wrap each one in foil. Place in a large freezer bag, label, seal and freeze for up to 1 month. Remove each portion of cake as you need it and thaw at room temperature for 1–2 hours before serving."
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} | ae34c80c973ac45745d0ef35e1c0f2c91f90ad9f5fe79b620df94572f87daa22 | Fluffy American pancakes recipe
This recipe makes fluffy pancakes as easy as possible, but if you fancy taking things up a notch you could try our buttermilk pancakes, fluffiest ever pancakes or high protein pancakes. Can I use self-raising flour instead of plain for pancakes? Yes, and it will make the pancakes even fluffier. However, be wary of adding too much raising agent (baking powder or bicarbonate of soda) as it has a bitter flavour that could spoil your pancakes. What happens if you over-mix pancake batter? It’s important not to over-mix the batter – tiny lumps of flour are fine (even desirable). Over-mixing can make your batter thin and runny, which affects how well the pancakes rise, and will make the texture chewy, rather than light and fluffy. You are aiming for a slightly lumpy batter than easily falls off a spoon (rather than running off). What is the trick to fluffy pancakes? First make sure your baking powder is in date. Once your baking powder is opened it should last for six months. If you are unsure, you can test it by dropping a spoonful into a small jug of hot water, if it’s still active it will bubble furiously. Add a teaspoon of lemon juice to the milk 10 minutes before mixing into the batter. This will give a slightly curdled appearance to the milk, but won't affect the flavour apart from lending a slightly tangy taste. It will help to activate the raising agent and make the pancakes even fluffier. You could also use a blend of milk and yoghurt (or buttermilk or kefir) to achieve the same effect. When cooking the pancakes, it can be tricky to know if you have the pan at the right temperature. To test it, drop a small blob of batter into the pan first, so you don’t waste a whole pancake. The best pan for the job is something that holds a consistent heat, a non-stick heavy-based frying pan is good, as is a flat cast-iron griddle or grill plate. The pancakes are ready to turn when you see the air bubbles on the surface start to pop and the edges of the pancake have set. Don’t be too rough with them when flipping – the uncooked batter will splatter resulting in a messy shape. How should leftover pancakes be stored? If you have leftover pancakes, you can store them for a day or two in an airtight container. Reheat the pancakes for 30 seconds in a toaster or air fryer. They may get a little more crisp on the outside. They also freeze well. Wrap them well in cling film or place in an air-tight freezer bag. To reheat, place the pancakes on a wire rack in a warm oven for a few minutes or reheat a couple at a time in the microwave using 20 second bursts until warm. Can buckwheat flour replace plain flour? Use half buckwheat flour and half plain flour and serve with maple syrup and bacon. You can also add one teaspoon of ground cinnamon to the buckwheat batter and serve with caramelised apple slices and thick double cream. | {
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"title": "Fluffy American pancakes recipe",
"content": "This recipe makes fluffy pancakes as easy as possible, but if you fancy taking things up a notch you could try our buttermilk pancakes, fluffiest ever pancakes or high protein pancakes. Can I use self-raising flour instead of plain for pancakes? Yes, and it will make the pancakes even fluffier. However, be wary of adding too much raising agent (baking powder or bicarbonate of soda) as it has a bitter flavour that could spoil your pancakes. What happens if you over-mix pancake batter? It’s important not to over-mix the batter – tiny lumps of flour are fine (even desirable). Over-mixing can make your batter thin and runny, which affects how well the pancakes rise, and will make the texture chewy, rather than light and fluffy. You are aiming for a slightly lumpy batter than easily falls off a spoon (rather than running off). What is the trick to fluffy pancakes? First make sure your baking powder is in date. Once your baking powder is opened it should last for six months. If you are unsure, you can test it by dropping a spoonful into a small jug of hot water, if it’s still active it will bubble furiously. Add a teaspoon of lemon juice to the milk 10 minutes before mixing into the batter. This will give a slightly curdled appearance to the milk, but won't affect the flavour apart from lending a slightly tangy taste. It will help to activate the raising agent and make the pancakes even fluffier. You could also use a blend of milk and yoghurt (or buttermilk or kefir) to achieve the same effect. When cooking the pancakes, it can be tricky to know if you have the pan at the right temperature. To test it, drop a small blob of batter into the pan first, so you don’t waste a whole pancake. The best pan for the job is something that holds a consistent heat, a non-stick heavy-based frying pan is good, as is a flat cast-iron griddle or grill plate. The pancakes are ready to turn when you see the air bubbles on the surface start to pop and the edges of the pancake have set. Don’t be too rough with them when flipping – the uncooked batter will splatter resulting in a messy shape. How should leftover pancakes be stored? If you have leftover pancakes, you can store them for a day or two in an airtight container. Reheat the pancakes for 30 seconds in a toaster or air fryer. They may get a little more crisp on the outside. They also freeze well. Wrap them well in cling film or place in an air-tight freezer bag. To reheat, place the pancakes on a wire rack in a warm oven for a few minutes or reheat a couple at a time in the microwave using 20 second bursts until warm. Can buckwheat flour replace plain flour? Use half buckwheat flour and half plain flour and serve with maple syrup and bacon. You can also add one teaspoon of ground cinnamon to the buckwheat batter and serve with caramelised apple slices and thick double cream."
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} | 6ddeed0a3ac0994b6799c52635358f7489409197265a7e2d57ed4d2560d28925 | Easy apple crumble recipe
How do you prevent apples going mushy in crumble? Bramley apples (also known as cooking apples) will cook down and become beautifully soft and fluffy. If you prefer more distinct apple pieces, use eating apples and reduce the sugar quantity a little (as they are naturally sweeter than Bramley apples). Why is my crumble topping not crumbly? Using plenty of butter is they key to a good crumble topping, but take care not to over-mix when rubbing it in as that can make your crumble doughy (if you use a food processor take particular care). You can use your fingers to encourage clumps after rubbing in the butter (watch the How-to video below). To further encourage clumps, sprinkle over a little cold water and stir – it will make the crumbs stick together in lumps. Using a mixture of demerara and a finer brown sugar adds a pleasing crunch to your crumble, too. Can you put oats in a crumble mix? Oats are a lovely addition to crumble mixes and give great texture as well as a healthy dose of fibre. Just stir through a handful after rubbing in the butter. Freezing tips You can freeze apple crumbles before baking. Wrap well in two layers of kitchen foil or cling film and freeze for up to 4 months. Defrost before baking. Leftovers can also be frozen in the same way. If reheating from frozen, it's best done in the microwave so make sure you freeze portions in microwave-safe containers. If using an oven to reheat, it's best to defrost your crumble first. | {
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"content": "How do you prevent apples going mushy in crumble? Bramley apples (also known as cooking apples) will cook down and become beautifully soft and fluffy. If you prefer more distinct apple pieces, use eating apples and reduce the sugar quantity a little (as they are naturally sweeter than Bramley apples). Why is my crumble topping not crumbly? Using plenty of butter is they key to a good crumble topping, but take care not to over-mix when rubbing it in as that can make your crumble doughy (if you use a food processor take particular care). You can use your fingers to encourage clumps after rubbing in the butter (watch the How-to video below). To further encourage clumps, sprinkle over a little cold water and stir – it will make the crumbs stick together in lumps. Using a mixture of demerara and a finer brown sugar adds a pleasing crunch to your crumble, too. Can you put oats in a crumble mix? Oats are a lovely addition to crumble mixes and give great texture as well as a healthy dose of fibre. Just stir through a handful after rubbing in the butter. Freezing tips You can freeze apple crumbles before baking. Wrap well in two layers of kitchen foil or cling film and freeze for up to 4 months. Defrost before baking. Leftovers can also be frozen in the same way. If reheating from frozen, it's best done in the microwave so make sure you freeze portions in microwave-safe containers. If using an oven to reheat, it's best to defrost your crumble first."
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} | 048ce7fa3085284f38b929a15ec3ba012067c405d4fc0c64e4082b434f0c7ca5 | Easy no bake cheesecake recipe
You can make the cheesecake up to 2 days in advance, if you cover the tin in 2–3 layers of plastic film or foil and keep in the fridge. You can find full-fat cheese suitable for making cheesecakes in tubs in the chiller aisle of the supermarket. It often has a little salt added and is suitable for savoury and sweet dishes. In the UK it’s labelled as full-fat soft cheese and has a fat content of around 22 percent. Mascarpone cheese is even richer, with a fat content of around 40 percent and also contains cream and milk. The high fat content helps the cheesecake set when it is chilled. If you don’t fancy plain digestive biscuits for your base, you can use any other similar crunchy biscuit instead; oaty biscuits, chocolate covered digestives and ginger biscuits work well. Avoid wafer biscuits and sandwich-style biscuits such as custard creams as the base won’t set in the same way. If you don’t have a springform tin available for your cheesecake, you can make in ceramic quiche dish, or any shallow serving dish, although you won’t be able to remove it before serving. Just remember to keep the dimensions roughly the same. You can also make individual cheesecakes, by adding the crumbs into the base of ramekins or sturdy tumblers and spooning the cheesecake mixture on top. Don’t press the crumbs too firmly or they will become too solid on chilling and the cheesecake will be tricky to eat. Instead of using a rolling pin to crush the biscuits, you can use the base of a saucepan. You can also blitz the biscuits in a food processor after breaking into chunky pieces. Blend on the pulse setting so the crumbs don’t become too fine, they should have the texture of rough breadcrumbs. To help remove the cheesecake from the tin, run a round-bladed knife round the outside of the cheesecake, taking care not to scratch the non-stick surface of the tin. Slice the cheesecake using a knife dipped in a jug of hot water for the best results. Wipe with kitchen paper between slices. | {
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"content": "You can make the cheesecake up to 2 days in advance, if you cover the tin in 2–3 layers of plastic film or foil and keep in the fridge. You can find full-fat cheese suitable for making cheesecakes in tubs in the chiller aisle of the supermarket. It often has a little salt added and is suitable for savoury and sweet dishes. In the UK it’s labelled as full-fat soft cheese and has a fat content of around 22 percent. Mascarpone cheese is even richer, with a fat content of around 40 percent and also contains cream and milk. The high fat content helps the cheesecake set when it is chilled. If you don’t fancy plain digestive biscuits for your base, you can use any other similar crunchy biscuit instead; oaty biscuits, chocolate covered digestives and ginger biscuits work well. Avoid wafer biscuits and sandwich-style biscuits such as custard creams as the base won’t set in the same way. If you don’t have a springform tin available for your cheesecake, you can make in ceramic quiche dish, or any shallow serving dish, although you won’t be able to remove it before serving. Just remember to keep the dimensions roughly the same. You can also make individual cheesecakes, by adding the crumbs into the base of ramekins or sturdy tumblers and spooning the cheesecake mixture on top. Don’t press the crumbs too firmly or they will become too solid on chilling and the cheesecake will be tricky to eat. Instead of using a rolling pin to crush the biscuits, you can use the base of a saucepan. You can also blitz the biscuits in a food processor after breaking into chunky pieces. Blend on the pulse setting so the crumbs don’t become too fine, they should have the texture of rough breadcrumbs. To help remove the cheesecake from the tin, run a round-bladed knife round the outside of the cheesecake, taking care not to scratch the non-stick surface of the tin. Slice the cheesecake using a knife dipped in a jug of hot water for the best results. Wipe with kitchen paper between slices."
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} | e8117a898a450f2e4d471e04b552541abc9c5e48f646287ce87278bfa9bdaf6e | Mary Berry's Victoria sponge cake recipe
Baking spread is a margarine that is suitable for baking. Check the label. You can use softened butter as well. To freeze the cakes: Allow the cakes to cool completely, then wrap each cake well in cling film or freezer bags. Freeze for up to 6 months. Allow to defrost thoroughly before filling. Before baking, give your tins a gentle tap on the work surface to remove any large air gaps and evenly distribute the batter. To take your cakes out of the tins without leaving a wire rack mark on the top, put the clean tea towel over the tin, put your hand onto the tea towel and turn the tin upside-down. The cakes should come out onto your hand and the tea towel – then you can turn them from your hand onto the wire rack. Set aside to cool completely. If you find your sponge cakes always have a big dome in the middle, your oven probably runs a bit hot (it's not unusual for the temperature in the oven to vary significantly from what's on the dial). Try reducing the temperature by 10C. All-in-one methods like Mary favours are very simple, but it is even more important that your butter is at the right temperature or it won't combine easily with the other ingredients. If you need to soften your butter quickly watch the technique video below. It's particulary useful on cold days when butter stays hard at room temperature. Many experienced bakers swear by using baking spread instead of butter. It has the advantage of being usuable straight from the fridge and makes lovely light cakes. Butter is generally considered to taste better though and it is in these very simple cakes that you are most likely to notice the difference. You can dust the top with icing sugar if you prefer, but do it immediately before serving. The moisture in the cake absorbs icing sugar so it doesn't stay visible for long. If you prefer a buttercream filling in your sponge cakes try Mary's recipe for a Victoria Sandwich with buttercream. | {
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"content": "Baking spread is a margarine that is suitable for baking. Check the label. You can use softened butter as well. To freeze the cakes: Allow the cakes to cool completely, then wrap each cake well in cling film or freezer bags. Freeze for up to 6 months. Allow to defrost thoroughly before filling. Before baking, give your tins a gentle tap on the work surface to remove any large air gaps and evenly distribute the batter. To take your cakes out of the tins without leaving a wire rack mark on the top, put the clean tea towel over the tin, put your hand onto the tea towel and turn the tin upside-down. The cakes should come out onto your hand and the tea towel – then you can turn them from your hand onto the wire rack. Set aside to cool completely. If you find your sponge cakes always have a big dome in the middle, your oven probably runs a bit hot (it's not unusual for the temperature in the oven to vary significantly from what's on the dial). Try reducing the temperature by 10C. All-in-one methods like Mary favours are very simple, but it is even more important that your butter is at the right temperature or it won't combine easily with the other ingredients. If you need to soften your butter quickly watch the technique video below. It's particulary useful on cold days when butter stays hard at room temperature. Many experienced bakers swear by using baking spread instead of butter. It has the advantage of being usuable straight from the fridge and makes lovely light cakes. Butter is generally considered to taste better though and it is in these very simple cakes that you are most likely to notice the difference. You can dust the top with icing sugar if you prefer, but do it immediately before serving. The moisture in the cake absorbs icing sugar so it doesn't stay visible for long. If you prefer a buttercream filling in your sponge cakes try Mary's recipe for a Victoria Sandwich with buttercream."
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} | b8be85e4265c849648a1183f2e0493aa9ebddd5d3cfd8aa1a447c6472010e8e7 | Perfect chocolate brownies recipe
The secret to making the best, fudgy, squidgy brownie is not to overbake them. They should wobble in the centre when you take them out. The residual heat will continue to cook them for a few minutes and they'll set up on cooling. Too firm and they will be more cakey than fudgy. If you want fudgy brownies it’s also important to have a higher ratio of fat to flour/cocoa powder. The fat usually comes from butter or oil and, to a lesser extent, melted chocolate. Using butter instead of oil also helps achieve a softer fudgy finish, with oil making them more chewy. If you prefer your brownies more cakey, try a recipe containing a bit more flour. For the ultimate chocolate hit without being too heavy, you need a good balance of cocoa powder and melted chocolate. Using all chocolate can make brownies quite dense and extremely rich, which may well be your thing, in which case try this rich brownie recipe. If you don't have any bars of plain chocolate on hand you can make an easy cocoa powder brownie, too. You can easily make these brownies gluten-free by swapping in gluten-free flour. If you like, jazz up this recipe by adding a handful of chopped nuts, chocolate chips, white chocolate chunks or a mix. Add these after the addition of the eggs, when the batter is somewhat cooler and will not melt the chocolate straight away. If you don't have a 20x30cm/8x12in baking tin, you could also use a 23cm/9in square tin. Brownies are pretty forgiving but if your tin is larger (many traybake tins are a few centimeters larger) your brownies won't be quite as deep and will cook a bit faster. | {
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"content": "The secret to making the best, fudgy, squidgy brownie is not to overbake them. They should wobble in the centre when you take them out. The residual heat will continue to cook them for a few minutes and they'll set up on cooling. Too firm and they will be more cakey than fudgy. If you want fudgy brownies it’s also important to have a higher ratio of fat to flour/cocoa powder. The fat usually comes from butter or oil and, to a lesser extent, melted chocolate. Using butter instead of oil also helps achieve a softer fudgy finish, with oil making them more chewy. If you prefer your brownies more cakey, try a recipe containing a bit more flour. For the ultimate chocolate hit without being too heavy, you need a good balance of cocoa powder and melted chocolate. Using all chocolate can make brownies quite dense and extremely rich, which may well be your thing, in which case try this rich brownie recipe. If you don't have any bars of plain chocolate on hand you can make an easy cocoa powder brownie, too. You can easily make these brownies gluten-free by swapping in gluten-free flour. If you like, jazz up this recipe by adding a handful of chopped nuts, chocolate chips, white chocolate chunks or a mix. Add these after the addition of the eggs, when the batter is somewhat cooler and will not melt the chocolate straight away. If you don't have a 20x30cm/8x12in baking tin, you could also use a 23cm/9in square tin. Brownies are pretty forgiving but if your tin is larger (many traybake tins are a few centimeters larger) your brownies won't be quite as deep and will cook a bit faster."
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} | 971b52de0460c79f11af0417ebe6e55a1eb2ad1e54c329a35abcbff91942f5cd | Easy chocolate cake recipe
The chocolate cake mixture is quite runny, so it's important to use sandwich tins rather than springform tins, which could leak. You don't have to cover the cake in ganache, you can also use chocolate buttercream. Which chocolate cake is the best? It depends on personal preference! This recipe is an easy, moist cake that keeps well (great when you don’t want to be cooking at the last minute). Our best chocolate cakes collection has all types of chocolate cake covered, including gluten-free and vegan options, light spongy cakes and rich deeply-chocolatey cakes. Why is my chocolate cake dry and crumbly? You might have added too much cocoa powder, which absorbs more moisture than flour. Only add the amount suggested in the recipe: don’t be tempted to add extra thinking it will make your cake more chocolatey, it’s more likely to make it dry and crumbly. The other option is that your cake has been overcooked which will dry it out. How do I stop my cake from cracking and doming? Ovens do vary and if yours runs hot you might find your cakes are very domed with deep cracks on the top. Try lowering the temperature a little. Does refrigerating cake dry it out? Yes, fridges are a dry environment which will draw moisture from a cake making it stale before its time, so do not put sponge cakes in the fridge in an attempt to make them last longer. The exception to this is when a cake is filled with fresh cream (or anything else that needs to be kept cold) when you should fill it at the last minute to minimise time in the fridge. Also, if it’s a hot day you might need to chill a cake to prevent the icing melting. If a cake is completely covered with buttercream this will form a protective layer which helps prevent the cake drying out in the fridge. However the cold can still affect the texture of the sponge (as the fats in the cake solidify) so it should be brought back to room temperature before serving. | {
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"content": "The chocolate cake mixture is quite runny, so it's important to use sandwich tins rather than springform tins, which could leak. You don't have to cover the cake in ganache, you can also use chocolate buttercream. Which chocolate cake is the best? It depends on personal preference! This recipe is an easy, moist cake that keeps well (great when you don’t want to be cooking at the last minute). Our best chocolate cakes collection has all types of chocolate cake covered, including gluten-free and vegan options, light spongy cakes and rich deeply-chocolatey cakes. Why is my chocolate cake dry and crumbly? You might have added too much cocoa powder, which absorbs more moisture than flour. Only add the amount suggested in the recipe: don’t be tempted to add extra thinking it will make your cake more chocolatey, it’s more likely to make it dry and crumbly. The other option is that your cake has been overcooked which will dry it out. How do I stop my cake from cracking and doming? Ovens do vary and if yours runs hot you might find your cakes are very domed with deep cracks on the top. Try lowering the temperature a little. Does refrigerating cake dry it out? Yes, fridges are a dry environment which will draw moisture from a cake making it stale before its time, so do not put sponge cakes in the fridge in an attempt to make them last longer. The exception to this is when a cake is filled with fresh cream (or anything else that needs to be kept cold) when you should fill it at the last minute to minimise time in the fridge. Also, if it’s a hot day you might need to chill a cake to prevent the icing melting. If a cake is completely covered with buttercream this will form a protective layer which helps prevent the cake drying out in the fridge. However the cold can still affect the texture of the sponge (as the fats in the cake solidify) so it should be brought back to room temperature before serving."
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} | bb18f89925a3c78e797fdf6ed33eb75419e786db6fefa1fdfc1d906f5f6e5e91 | Easy flapjacks recipe
If you are feeling indulgent, make a drizzly icing with 75g/2½oz sifted icing sugar and a few drops of fresh lemon juice or water. Mix well in a small bowl and use the teaspoon to drizzle it over the cooled flapjack. Do this after cutting into squares, so it’s less sticky to slice. Or melt some plain, milk or white chocolate and, once smooth, use a teaspoon to swiggle all over the flapjack as it cools and before you cut it. Top with freeze-dried berry pieces or chocolate chips before the chocolate sets. The chocolate could take a few hours to set, so you’ll need to allow for that when anticipating serving time. It’s best not to cut down on the sugar, syrup and butter however tempting it is to make a healthier snack as the oats might not stick together and it will be tricky to cut the flapjack into neat squares. Using brown sugar is essential to get the caramel flavour and the right texture (brown sugar contains more moisture than white). You can use soft light brown sugar instead of muscovado – it’s a less expensive and will work well, although the flavour might not be quite as rich. You can use any porridge oats for this recipe, but larger oats (such as jumbo or whole rolled oats) will give a more crunchy texture to your flapjacks. For softer more chewy flapjacks, use cut oats (the supermarket budget lines are perfect). Use a loose-based tin if you have one as it will make it much easier to remove the flapjack after baking. If you don’t have a loose-based tin, ensure that you leave plenty of baking paper overhanging the sides, so you can use it to help lift the flapjack. Don’t skip allowing the flapjack to cool in the tin before removing as this will give it a chance to settle and firm up so it’s less likely to break. Let the flapjacks cool thoroughly before cutting into squares. If you don’t have a 20cm/8in square baking tin, you can use any with similar dimensions. Even a round 23cm/9in springform tin will work, although you’ll need to cut the flapjack into thin triangles with a sharp knife rather than squares. You will need to keep an eye on the cooking times if you use a different sized tin. It’s ready when lightly browned and the surface looks dry and glossy. The flapjacks will keep well in a lidded container for at least a week due to the high sugar content. But you can also freeze them for up to 4 months. Either store in a lidded freezer-proof container or wrap in foil. If using for lunchboxes, you could wrap individual portions in foil and place in a plastic bag. Take out in the morning of the day you want to use them and they will be thawed by lunchtime. | {
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"content": "If you are feeling indulgent, make a drizzly icing with 75g/2½oz sifted icing sugar and a few drops of fresh lemon juice or water. Mix well in a small bowl and use the teaspoon to drizzle it over the cooled flapjack. Do this after cutting into squares, so it’s less sticky to slice. Or melt some plain, milk or white chocolate and, once smooth, use a teaspoon to swiggle all over the flapjack as it cools and before you cut it. Top with freeze-dried berry pieces or chocolate chips before the chocolate sets. The chocolate could take a few hours to set, so you’ll need to allow for that when anticipating serving time. It’s best not to cut down on the sugar, syrup and butter however tempting it is to make a healthier snack as the oats might not stick together and it will be tricky to cut the flapjack into neat squares. Using brown sugar is essential to get the caramel flavour and the right texture (brown sugar contains more moisture than white). You can use soft light brown sugar instead of muscovado – it’s a less expensive and will work well, although the flavour might not be quite as rich. You can use any porridge oats for this recipe, but larger oats (such as jumbo or whole rolled oats) will give a more crunchy texture to your flapjacks. For softer more chewy flapjacks, use cut oats (the supermarket budget lines are perfect). Use a loose-based tin if you have one as it will make it much easier to remove the flapjack after baking. If you don’t have a loose-based tin, ensure that you leave plenty of baking paper overhanging the sides, so you can use it to help lift the flapjack. Don’t skip allowing the flapjack to cool in the tin before removing as this will give it a chance to settle and firm up so it’s less likely to break. Let the flapjacks cool thoroughly before cutting into squares. If you don’t have a 20cm/8in square baking tin, you can use any with similar dimensions. Even a round 23cm/9in springform tin will work, although you’ll need to cut the flapjack into thin triangles with a sharp knife rather than squares. You will need to keep an eye on the cooking times if you use a different sized tin. It’s ready when lightly browned and the surface looks dry and glossy. The flapjacks will keep well in a lidded container for at least a week due to the high sugar content. But you can also freeze them for up to 4 months. Either store in a lidded freezer-proof container or wrap in foil. If using for lunchboxes, you could wrap individual portions in foil and place in a plastic bag. Take out in the morning of the day you want to use them and they will be thawed by lunchtime."
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} | b62066b38fce8e995755e915088038af8621485e84c5daf16843aaf8b84710bf | Mary Berry's Yorkshire pudding recipe
What is the secret to making Yorkshire puddings rise? Mary likes to add more eggs and omit a little milk in her recipe as decades of experience have convinced her this gets the best results. If you only have full-fat milk, replace a quarter of the milk with water. It is very important to get the oil piping hot. As soon as the batter is poured in it will set and start to cook giving you crisp well-risen puds. Should you let Yorkshire pudding batter rest? Resting Yorkshire pudding batter is definitely beneficial but not essential. Resting helps them rise fully during cooking because it allows the gluten to ‘relax’ and relaxed gluten is more stretchy. Ideally rest the batter for at least 30 minutes and up to 2 hours. The batter doesn’t need to be chilled. Should Yorkshire pudding batter be thick or runny? The batter should be about as thick as double cream (so easily pourable but with some body). Why do my Yorkshire puddings rise then go flat? It might be because the oven door was opened while they were cooking. Yorkshire puddings need a consistently high heat to rise fully and set. It’s also important to cook them fully – if you remove them from the oven before the structure is set they will sink. Wait until they are a fairly dark golden-brown before removing them from the oven. Can you make Yorkshire puddings in advance and reheat? The Yorkshire puddings can be made completely ahead and reheated in a hot oven for about eight minutes. The cooked puddings can also be frozen and cooked from frozen in about 10 minutes. | {
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"content": "What is the secret to making Yorkshire puddings rise? Mary likes to add more eggs and omit a little milk in her recipe as decades of experience have convinced her this gets the best results. If you only have full-fat milk, replace a quarter of the milk with water. It is very important to get the oil piping hot. As soon as the batter is poured in it will set and start to cook giving you crisp well-risen puds. Should you let Yorkshire pudding batter rest? Resting Yorkshire pudding batter is definitely beneficial but not essential. Resting helps them rise fully during cooking because it allows the gluten to ‘relax’ and relaxed gluten is more stretchy. Ideally rest the batter for at least 30 minutes and up to 2 hours. The batter doesn’t need to be chilled. Should Yorkshire pudding batter be thick or runny? The batter should be about as thick as double cream (so easily pourable but with some body). Why do my Yorkshire puddings rise then go flat? It might be because the oven door was opened while they were cooking. Yorkshire puddings need a consistently high heat to rise fully and set. It’s also important to cook them fully – if you remove them from the oven before the structure is set they will sink. Wait until they are a fairly dark golden-brown before removing them from the oven. Can you make Yorkshire puddings in advance and reheat? The Yorkshire puddings can be made completely ahead and reheated in a hot oven for about eight minutes. The cooked puddings can also be frozen and cooked from frozen in about 10 minutes."
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} | 6cfa44f812f8332c191711ccc4f38e3d4e731c23d7e09855f6ee09da880095b9 | Mary Berry's butternut squash soup recipe
An average of 4.7 out of 5 stars from 291 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roasted_butternut_squash_10281_16x9.jpg This easy butternut squash soup recipe is flavoured with red pepper and ginger and then blended until silky smooth. Roasting the squash, rather than boiling it in a pan, really brings out the flavour in the vegetables to make a rich-tasting soup without any added dairy. For this recipe you will need a 3.5–4 litre/6–7 pint deep-sided saucepan and a blender. 1.5kg/3lb 5oz peeled and deseeded butternut squash, cut into 3cm/1¼in cubes (see tip)1 large onion, roughly chopped2 medium carrots, peeled and chopped1 red pepper, deseeded and cut into cubes4 tbsp olive oil1 tbsp clear honey (optional)5cm/2in piece fresh root ginger, peeled and chopped1.5 litres/2½ pints vegetable stocksalt and freshly ground black pepper 1.5kg/3lb 5oz peeled and deseeded butternut squash, cut into 3cm/1¼in cubes (see tip) 1 large onion, roughly chopped 2 medium carrots, peeled and chopped 1 red pepper, deseeded and cut into cubes 4 tbsp olive oil 1 tbsp clear honey (optional) 5cm/2in piece fresh root ginger, peeled and chopped 1.5 litres/2½ pints vegetable stock salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6.Tip the prepared squash into a large bowl or resealable freezer bag. Add the onion, carrots, red pepper and half the oil. Season with salt and pepper and toss everything together until the vegetables are evenly coated. Tip into a large roasting tin and spread out to form a single layer.Roast in the oven for 40–45 minutes, or until tender and tinged brown at the edges. Drizzle over the honey, if using, 5 minutes before the end of cooking.Place a large, deep-sided saucepan over a medium heat. Add the remaining oil and, when it is hot, add the ginger and fry for a minute. Pour in the stock and bring to the boil, then stir in the roasted vegetables and add salt and pepper.Remove the pan from the heat and, using a hand blender, blend the mixture until smooth. Return to the heat to warm through and serve hot with crusty bread. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Tip the prepared squash into a large bowl or resealable freezer bag. Add the onion, carrots, red pepper and half the oil. Season with salt and pepper and toss everything together until the vegetables are evenly coated. Tip into a large roasting tin and spread out to form a single layer. Tip the prepared squash into a large bowl or resealable freezer bag. Add the onion, carrots, red pepper and half the oil. Season with salt and pepper and toss everything together until the vegetables are evenly coated. Tip into a large roasting tin and spread out to form a single layer. Roast in the oven for 40–45 minutes, or until tender and tinged brown at the edges. Drizzle over the honey, if using, 5 minutes before the end of cooking. Roast in the oven for 40–45 minutes, or until tender and tinged brown at the edges. Drizzle over the honey, if using, 5 minutes before the end of cooking. Place a large, deep-sided saucepan over a medium heat. Add the remaining oil and, when it is hot, add the ginger and fry for a minute. Pour in the stock and bring to the boil, then stir in the roasted vegetables and add salt and pepper. Place a large, deep-sided saucepan over a medium heat. Add the remaining oil and, when it is hot, add the ginger and fry for a minute. Pour in the stock and bring to the boil, then stir in the roasted vegetables and add salt and pepper. Remove the pan from the heat and, using a hand blender, blend the mixture until smooth. Return to the heat to warm through and serve hot with crusty bread. Remove the pan from the heat and, using a hand blender, blend the mixture until smooth. Return to the heat to warm through and serve hot with crusty bread. Recipe tips If covered and chilled in the fridge, this butternut squash soup can be made up to 3 days ahead. If stored in a freezer-proof bag or container, this soup freezes well for up to 3 months. Ready-prepared butternut squash can be bought from supermarkets and makes this soup even quicker to prepare. The soup can be vegan if you leave out the honey or replace with a vegan friendly sweetener. | {
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"content": "An average of 4.7 out of 5 stars from 291 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roasted_butternut_squash_10281_16x9.jpg This easy butternut squash soup recipe is flavoured with red pepper and ginger and then blended until silky smooth. Roasting the squash, rather than boiling it in a pan, really brings out the flavour in the vegetables to make a rich-tasting soup without any added dairy. For this recipe you will need a 3.5–4 litre/6–7 pint deep-sided saucepan and a blender. 1.5kg/3lb 5oz peeled and deseeded butternut squash, cut into 3cm/1¼in cubes (see tip)1 large onion, roughly chopped2 medium carrots, peeled and chopped1 red pepper, deseeded and cut into cubes4 tbsp olive oil1 tbsp clear honey (optional)5cm/2in piece fresh root ginger, peeled and chopped1.5 litres/2½ pints vegetable stocksalt and freshly ground black pepper 1.5kg/3lb 5oz peeled and deseeded butternut squash, cut into 3cm/1¼in cubes (see tip) 1 large onion, roughly chopped 2 medium carrots, peeled and chopped 1 red pepper, deseeded and cut into cubes 4 tbsp olive oil 1 tbsp clear honey (optional) 5cm/2in piece fresh root ginger, peeled and chopped 1.5 litres/2½ pints vegetable stock salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6.Tip the prepared squash into a large bowl or resealable freezer bag. Add the onion, carrots, red pepper and half the oil. Season with salt and pepper and toss everything together until the vegetables are evenly coated. Tip into a large roasting tin and spread out to form a single layer.Roast in the oven for 40–45 minutes, or until tender and tinged brown at the edges. Drizzle over the honey, if using, 5 minutes before the end of cooking.Place a large, deep-sided saucepan over a medium heat. Add the remaining oil and, when it is hot, add the ginger and fry for a minute. Pour in the stock and bring to the boil, then stir in the roasted vegetables and add salt and pepper.Remove the pan from the heat and, using a hand blender, blend the mixture until smooth. Return to the heat to warm through and serve hot with crusty bread. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Tip the prepared squash into a large bowl or resealable freezer bag. Add the onion, carrots, red pepper and half the oil. Season with salt and pepper and toss everything together until the vegetables are evenly coated. Tip into a large roasting tin and spread out to form a single layer. Tip the prepared squash into a large bowl or resealable freezer bag. Add the onion, carrots, red pepper and half the oil. Season with salt and pepper and toss everything together until the vegetables are evenly coated. Tip into a large roasting tin and spread out to form a single layer. Roast in the oven for 40–45 minutes, or until tender and tinged brown at the edges. Drizzle over the honey, if using, 5 minutes before the end of cooking. Roast in the oven for 40–45 minutes, or until tender and tinged brown at the edges. Drizzle over the honey, if using, 5 minutes before the end of cooking. Place a large, deep-sided saucepan over a medium heat. Add the remaining oil and, when it is hot, add the ginger and fry for a minute. Pour in the stock and bring to the boil, then stir in the roasted vegetables and add salt and pepper. Place a large, deep-sided saucepan over a medium heat. Add the remaining oil and, when it is hot, add the ginger and fry for a minute. Pour in the stock and bring to the boil, then stir in the roasted vegetables and add salt and pepper. Remove the pan from the heat and, using a hand blender, blend the mixture until smooth. Return to the heat to warm through and serve hot with crusty bread. Remove the pan from the heat and, using a hand blender, blend the mixture until smooth. Return to the heat to warm through and serve hot with crusty bread. Recipe tips If covered and chilled in the fridge, this butternut squash soup can be made up to 3 days ahead. If stored in a freezer-proof bag or container, this soup freezes well for up to 3 months. Ready-prepared butternut squash can be bought from supermarkets and makes this soup even quicker to prepare. The soup can be vegan if you leave out the honey or replace with a vegan friendly sweetener."
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} | f4e2112794f7fa34544d9f0a931476328117f0d15d400d3daf487264a2784535 | Cauliflower cheese recipe
You can make individual cauliflower cheeses in small enamel dishes instead of one family-sized dish and reduce the cooking time to 20–25 minutes. Place the dishes on a baking tray to catch any drips. If you add the milk a little too fast and the sauce becomes lumpy, simply pass through a sieve into a clean saucepan before adding the cheese. It's important to season your sauce after adding the cheese, as cheese is quite salty. Cheddar cheese is the traditional topping, but a mix of cheddar and Parmesan also works. Use odds and ends of cheese from your fridge to make an extra cheesy sauce. Cut off any rind, finely chop or grate the cheese and add to the sauce towards the end of the cooking time. You can use any cheese – brie, Stilton, and even goat’s cheese all work well, but some will add more punch than others, so add a little at a time and taste the sauce once the cheese has melted. For a crunchy topping, sprinkle the sauce-covered cauliflower with dried breadcrumbs, or small pieces of bread before scattering over the grated cheese. For extra flavour you can add chopped and cooked bacon bits or crispy fried onions too. You could also stir pieces of diced ham into the sauce before pouring over the cauliflower. As a delicious alternative, use a mixture of cauliflower and broccoli florets instead. For a vegan version, use plant-based alternatives to the butter, milk and cheese. To make into a more substantial meal, sprinkle the cauliflower with chopped toasted nuts and seeds. To make your cauliflower go further, you can boil the cauliflower leaves and central stalk along with the florets. The leaves can be thickly sliced but you’ll need to cut the stem into small chunks so it can be cooked at the same time as the florets. Alternatively, slice it thinly and boil for a couple of minutes before adding the rest of the cauliflower. How to use up leftovers Leftovers can be warmed in a microwave oven for a couple of minutes or transferred to a smaller ovenproof dish, topped with extra grated cheese and reheated at 200C/180C Fan/Gas 6 for about 20 minutes. For an alternative use of leftovers, make soup: put the leftover cauliflower cheese in a saucepan and add hot vegetable stock. Bring to a simmer then remove from the heat and blitz with a stick blender until smooth. Ladle into bowls and serve as a creamy cauliflower soup with hunks of warm crusty bread. To make ahead You can assemble the cauliflower cheese ahead of time and keep in the fridge for up to 2 days before baking if you like. How to freeze If you know you are going to freeze your cauliflower cheese (great if you have a garden glut or have been able to grab a few cauliflowers cheaply), blanch the cauliflower florets for 2 minutes in boiling water rather than cooking it completely. Drain in a colander under running water until cold and drain thoroughly. Partly cooking it like this will mean the florets retain more texture when frozen. Place in a freezer and ovenproof containers – toughed glass, such as Pyrex, or an enamel pie dish is ideal, but you can also use a foil container. Make the cheese sauce according to the recipe then cool for 15 minutes. Stir in an extra splash of cold milk to loosen the sauce and pour over the cauliflower. Sprinkle with the remaining cheese and leave to cool completely. Cover in foil or a lid, label and freeze for up to 3 months. Reheat uncovered from frozen, adding an extra 15–20 minutes to the cooking time, or until piping hot throughout. For a lighter cauliflower cheese that still tastes incredible, try roasting your cauliflower. | {
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"content": "You can make individual cauliflower cheeses in small enamel dishes instead of one family-sized dish and reduce the cooking time to 20–25 minutes. Place the dishes on a baking tray to catch any drips. If you add the milk a little too fast and the sauce becomes lumpy, simply pass through a sieve into a clean saucepan before adding the cheese. It's important to season your sauce after adding the cheese, as cheese is quite salty. Cheddar cheese is the traditional topping, but a mix of cheddar and Parmesan also works. Use odds and ends of cheese from your fridge to make an extra cheesy sauce. Cut off any rind, finely chop or grate the cheese and add to the sauce towards the end of the cooking time. You can use any cheese – brie, Stilton, and even goat’s cheese all work well, but some will add more punch than others, so add a little at a time and taste the sauce once the cheese has melted. For a crunchy topping, sprinkle the sauce-covered cauliflower with dried breadcrumbs, or small pieces of bread before scattering over the grated cheese. For extra flavour you can add chopped and cooked bacon bits or crispy fried onions too. You could also stir pieces of diced ham into the sauce before pouring over the cauliflower. As a delicious alternative, use a mixture of cauliflower and broccoli florets instead. For a vegan version, use plant-based alternatives to the butter, milk and cheese. To make into a more substantial meal, sprinkle the cauliflower with chopped toasted nuts and seeds. To make your cauliflower go further, you can boil the cauliflower leaves and central stalk along with the florets. The leaves can be thickly sliced but you’ll need to cut the stem into small chunks so it can be cooked at the same time as the florets. Alternatively, slice it thinly and boil for a couple of minutes before adding the rest of the cauliflower. How to use up leftovers Leftovers can be warmed in a microwave oven for a couple of minutes or transferred to a smaller ovenproof dish, topped with extra grated cheese and reheated at 200C/180C Fan/Gas 6 for about 20 minutes. For an alternative use of leftovers, make soup: put the leftover cauliflower cheese in a saucepan and add hot vegetable stock. Bring to a simmer then remove from the heat and blitz with a stick blender until smooth. Ladle into bowls and serve as a creamy cauliflower soup with hunks of warm crusty bread. To make ahead You can assemble the cauliflower cheese ahead of time and keep in the fridge for up to 2 days before baking if you like. How to freeze If you know you are going to freeze your cauliflower cheese (great if you have a garden glut or have been able to grab a few cauliflowers cheaply), blanch the cauliflower florets for 2 minutes in boiling water rather than cooking it completely. Drain in a colander under running water until cold and drain thoroughly. Partly cooking it like this will mean the florets retain more texture when frozen. Place in a freezer and ovenproof containers – toughed glass, such as Pyrex, or an enamel pie dish is ideal, but you can also use a foil container. Make the cheese sauce according to the recipe then cool for 15 minutes. Stir in an extra splash of cold milk to loosen the sauce and pour over the cauliflower. Sprinkle with the remaining cheese and leave to cool completely. Cover in foil or a lid, label and freeze for up to 3 months. Reheat uncovered from frozen, adding an extra 15–20 minutes to the cooking time, or until piping hot throughout. For a lighter cauliflower cheese that still tastes incredible, try roasting your cauliflower."
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} | 6d5035e2a7066d833faffd033ac70fbf8e498116ab7df65fb569a3a343ed21ed | Easy cottage pie recipe
To stop the mash leaking into the cottage pie filling below (and if you have time), let the meat cool before adding the potato topping. How to store cottage pie This recipe can be made up to 2 days in advance and stored in the fridge well wrapped in cling film or kitchen foil. To reheat in the oven, cover the top with kitchen foil (to prevent it drying out) and preheat the oven to 180C/160C Fan/Gas 4. Cook for about 40 minutes for a whole pie (or about 15 minutes for smaller portions) or until it’s piping hot in the middle. This cottage pie is also a great recipe for batch cooking. Freeze cottage pie on the day you make it and store for up to 3 months (either whole or in portions – or just make the meat filling in advance, which saves you keeping a big dish in your freezer). To reheat from frozen, sprinkle a little water on top, cover with kitchen foil and cook at 180C/160C Fan/Gas 4 for about 1 hour 15 minutes for a whole pie or 30 minutes for smaller portions, until piping hot in the middle. How do you bulk out a cottage pie? To cheaply bulk out a cottage pie, try adding baked beans to the filling as they do in this Eat Well for Less cottage pie recipe. Why is my cottage pie dry? If the meat filling is dry, it’s most likely because it has been cooked at too high a temperature. The filling should be simmered gently, as more aggressive cooking will cause too much liquid to evaporate. After simmering, the meat filling should be tender with a thick gravy-like sauce – if yours looks dry, stir in some water to thin it out. Does cottage pie contain gravy? Normally you sprinkle flour onto the browned meat before pouring in stock to make a quick gravy as part of the recipe, but if you have some leftover gravy available feel free to use that instead (the same applies for adding shredded leftover roast beef as a substitute for some of the mince). Do you put egg in mash for cottage pie? No, eggs are not a traditionally used in cottage pies. If you want to up your mash game, adding cheese is more common (as the Hairy Bikers do in their cottage pie with cheesy mash). If you want to speed up this recipe, consider using frozen mash. It costs more than cooking it from scratch, but it's a great shortcut when you're in a rush (and if you are concerned about UPFs it tends to be just plain mash – no emulsifiers, stabilisers etc). | {
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"content": "To stop the mash leaking into the cottage pie filling below (and if you have time), let the meat cool before adding the potato topping. How to store cottage pie This recipe can be made up to 2 days in advance and stored in the fridge well wrapped in cling film or kitchen foil. To reheat in the oven, cover the top with kitchen foil (to prevent it drying out) and preheat the oven to 180C/160C Fan/Gas 4. Cook for about 40 minutes for a whole pie (or about 15 minutes for smaller portions) or until it’s piping hot in the middle. This cottage pie is also a great recipe for batch cooking. Freeze cottage pie on the day you make it and store for up to 3 months (either whole or in portions – or just make the meat filling in advance, which saves you keeping a big dish in your freezer). To reheat from frozen, sprinkle a little water on top, cover with kitchen foil and cook at 180C/160C Fan/Gas 4 for about 1 hour 15 minutes for a whole pie or 30 minutes for smaller portions, until piping hot in the middle. How do you bulk out a cottage pie? To cheaply bulk out a cottage pie, try adding baked beans to the filling as they do in this Eat Well for Less cottage pie recipe. Why is my cottage pie dry? If the meat filling is dry, it’s most likely because it has been cooked at too high a temperature. The filling should be simmered gently, as more aggressive cooking will cause too much liquid to evaporate. After simmering, the meat filling should be tender with a thick gravy-like sauce – if yours looks dry, stir in some water to thin it out. Does cottage pie contain gravy? Normally you sprinkle flour onto the browned meat before pouring in stock to make a quick gravy as part of the recipe, but if you have some leftover gravy available feel free to use that instead (the same applies for adding shredded leftover roast beef as a substitute for some of the mince). Do you put egg in mash for cottage pie? No, eggs are not a traditionally used in cottage pies. If you want to up your mash game, adding cheese is more common (as the Hairy Bikers do in their cottage pie with cheesy mash). If you want to speed up this recipe, consider using frozen mash. It costs more than cooking it from scratch, but it's a great shortcut when you're in a rush (and if you are concerned about UPFs it tends to be just plain mash – no emulsifiers, stabilisers etc)."
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} | b7160a759544747ffa646d3009160e595a1e2ded1ec1d0ca380ccff164a82d2b | Easy chilli con carne recipe
The chilli is much tastier a day or two after it's cooked because the flavours develop and the texture becomes richer. Simply leave to cool, stick in the fridge and gently heat before serving. If you're eating the chilli on the day you prepared it, any leftovers can be frozen in individual portions in well-sealed sandwich bags or boxes. Reheat from frozen in a saucepan of water for about 15–20 minutes until steaming hot. What can I add to chilli con carne for more flavour? Spices such as ground cumin, coriander and cinnamon round out the flavours without adding much heat (that’s where the chillies come in). If you enjoy smoky flavours, try adding smoked paprika in addition to the other spices. In this recipe, red wine, Worcestershire sauce and beef stock add depth of flavour and some sweetness, but you can also add a square or two of dark chocolate at the end. Also, browning the meat thoroughly will add lots of flavour (see the technique video at the bottom of the page for tips on how to brown meat). Why is chilli con carne healthy? It’s mainly thanks to the beans, which are high in fibre and protein. However, chilli con carne can be high in saturated fat, so choose lean meat and throw in an extra tin of beans if health is your priority (kidney beans are the most common but pinto and black beans also work well). Is chilli better in the slow cooker? A long gentle cook brings the best out in a chilli, allowing the meat to get really tender and the flavours to infuse. This can be done on the hob, but if you want the convenience of using a slow cooker you’ll need to add a bit less liquid so use a chilli recipe developed for slow cookers . | {
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"title": "Easy chilli con carne recipe",
"content": "The chilli is much tastier a day or two after it's cooked because the flavours develop and the texture becomes richer. Simply leave to cool, stick in the fridge and gently heat before serving. If you're eating the chilli on the day you prepared it, any leftovers can be frozen in individual portions in well-sealed sandwich bags or boxes. Reheat from frozen in a saucepan of water for about 15–20 minutes until steaming hot. What can I add to chilli con carne for more flavour? Spices such as ground cumin, coriander and cinnamon round out the flavours without adding much heat (that’s where the chillies come in). If you enjoy smoky flavours, try adding smoked paprika in addition to the other spices. In this recipe, red wine, Worcestershire sauce and beef stock add depth of flavour and some sweetness, but you can also add a square or two of dark chocolate at the end. Also, browning the meat thoroughly will add lots of flavour (see the technique video at the bottom of the page for tips on how to brown meat). Why is chilli con carne healthy? It’s mainly thanks to the beans, which are high in fibre and protein. However, chilli con carne can be high in saturated fat, so choose lean meat and throw in an extra tin of beans if health is your priority (kidney beans are the most common but pinto and black beans also work well). Is chilli better in the slow cooker? A long gentle cook brings the best out in a chilli, allowing the meat to get really tender and the flavours to infuse. This can be done on the hob, but if you want the convenience of using a slow cooker you’ll need to add a bit less liquid so use a chilli recipe developed for slow cookers ."
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} | f9b1547520a49ef34bc71a4004d76e2546827b937ac4637c89039c7a478d6f9e | Mary Berry’s lasagne recipe
When Mary Berry first cooked this recipe on television in the 1970s, she used dripping to fry the meat and vegetables. Seek this out for a really meaty flavour, but olive oil is generally preferable now. You can also stretch this recipe out into two smaller lasagne, one for the freezer and one for now. Do you cook pasta sheets before making lasagne? Fresh pasta never needs to be precooked, but if you like a lot of pasta in your lasagne and are using dried pasta sheets you should consider it. It’s not necessary when making the recipe above, as the ratio of sauce to pasta, plus letting it stand for hours before cooking, means the pasta will be thoroughly cooked. If you are using a lower ratio of sauce to pasta and don’t have time to let it sit for hours before cooking, you might find the pasta is still chewy. What order do you put lasagne layers in? It depends how you like it. Recipes normally start with a layer of Bolognese, then white sauce and then pasta sheets – which is what Mary Berry has done in this recipe. Others add pasta between every layer (so Bolognese, pasta, white sauce, pasta, Bolognese etc). If you like a saucy lasagne, following the recipe above, but if you prefer yours with a bit more structure feel free to add extra layers of pasta. However you like it, finish with a layer of bechamel (white sauce) before adding a final layer of cheese. How many layers should a lasagne have? However many you like! However, we think three is the minimum, with four to five optimal. Do you put cheese on each layer of lasagne? You can, but it’s not essential. If using, add a little cheese on top of each layer of white sauce (as Gennaro Contaldo does in his classic lasagne recipe). Is it better to bake lasagne covered or uncovered? It really depends how you like your lasagne. Covering the top with foil will keep moisture in, which helps the pasta to cook through and results in a soft, saucy lasagne. But if crispy edges are your thing then you are best leaving off the foil. Often the best way is to do a bit of both – cover with foil at first, then remove for the final 15 minutes to allow the top to crisp up. How long should lasagne sit before slicing? It’s best left to cool a little as this helps it firm up. Serving lasagne straight from the oven is a messy business! Letting it sit for half an hour will help keep the layers together so you can serve it in neat slices. How far in advance can you make lasagne before cooking it? You can assemble a lasagne up to 2 days in advance and keep it in the fridge until ready to cook. Alternatively, freeze your uncooked lasagne for up to 3 months. If you don’t want your baking dish in the freezer for weeks on end, line your dish with baking paper or kitchen foil with enough overhang to cover the top before assembling the lasagne. Once the lasagne is assembled, cover the top with the overhang and freeze. Once it is frozen solid it will easily slip out of the dish. Wrap it again with cling film or foil and return to the freezer. When you are ready to cook it, remove the outer wrapping and pop it straight back into the dish. Frozen lasagne takes much longer to cook (around double the time), so cover the top with kitchen foil to prevent it frying out. | {
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"title": "Mary Berry’s lasagne recipe",
"content": "When Mary Berry first cooked this recipe on television in the 1970s, she used dripping to fry the meat and vegetables. Seek this out for a really meaty flavour, but olive oil is generally preferable now. You can also stretch this recipe out into two smaller lasagne, one for the freezer and one for now. Do you cook pasta sheets before making lasagne? Fresh pasta never needs to be precooked, but if you like a lot of pasta in your lasagne and are using dried pasta sheets you should consider it. It’s not necessary when making the recipe above, as the ratio of sauce to pasta, plus letting it stand for hours before cooking, means the pasta will be thoroughly cooked. If you are using a lower ratio of sauce to pasta and don’t have time to let it sit for hours before cooking, you might find the pasta is still chewy. What order do you put lasagne layers in? It depends how you like it. Recipes normally start with a layer of Bolognese, then white sauce and then pasta sheets – which is what Mary Berry has done in this recipe. Others add pasta between every layer (so Bolognese, pasta, white sauce, pasta, Bolognese etc). If you like a saucy lasagne, following the recipe above, but if you prefer yours with a bit more structure feel free to add extra layers of pasta. However you like it, finish with a layer of bechamel (white sauce) before adding a final layer of cheese. How many layers should a lasagne have? However many you like! However, we think three is the minimum, with four to five optimal. Do you put cheese on each layer of lasagne? You can, but it’s not essential. If using, add a little cheese on top of each layer of white sauce (as Gennaro Contaldo does in his classic lasagne recipe). Is it better to bake lasagne covered or uncovered? It really depends how you like your lasagne. Covering the top with foil will keep moisture in, which helps the pasta to cook through and results in a soft, saucy lasagne. But if crispy edges are your thing then you are best leaving off the foil. Often the best way is to do a bit of both – cover with foil at first, then remove for the final 15 minutes to allow the top to crisp up. How long should lasagne sit before slicing? It’s best left to cool a little as this helps it firm up. Serving lasagne straight from the oven is a messy business! Letting it sit for half an hour will help keep the layers together so you can serve it in neat slices. How far in advance can you make lasagne before cooking it? You can assemble a lasagne up to 2 days in advance and keep it in the fridge until ready to cook. Alternatively, freeze your uncooked lasagne for up to 3 months. If you don’t want your baking dish in the freezer for weeks on end, line your dish with baking paper or kitchen foil with enough overhang to cover the top before assembling the lasagne. Once the lasagne is assembled, cover the top with the overhang and freeze. Once it is frozen solid it will easily slip out of the dish. Wrap it again with cling film or foil and return to the freezer. When you are ready to cook it, remove the outer wrapping and pop it straight back into the dish. Frozen lasagne takes much longer to cook (around double the time), so cover the top with kitchen foil to prevent it frying out."
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} | 587643a0b3eda24a51c58f66139f0ce8d8e8408d06a2271d23e19239defc08d9 | Toad in the hole recipe
In November 2023 this recipe was costed at an average of £5.62 when checking prices at four UK supermarkets. This recipe is designed to be made in conjunction with a low-cost store-cupboard, for more details click here to see how our budget recipes were costed. What is the best baking tin for toad in the hole? A metal tin with fairly high sides is best because metal is a very efficient conductor of heat and getting the batter hot is essential for a good rise. You can use any oven-safe dish, but ceramic and glass dishes take longer to heat up which might affect the rise of your Yorkshire pudding. Why does my toad in the hole not rise in the middle? If you are using a metal tin and are sure your oven is hot enough, it could be because your tin is too small. You need plenty of space between the sausages to allow the Yorkshire pudding to rise properly – if your tin is crowded the batter can't cook properly. Why should you let Yorkshire pudding batter rest? Resting helps Yorkshire puddings to rise fully because it allows the gluten in the flour to ‘relax’ and relaxed gluten is more stretchy. | {
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"title": "Toad in the hole recipe",
"content": "In November 2023 this recipe was costed at an average of £5.62 when checking prices at four UK supermarkets. This recipe is designed to be made in conjunction with a low-cost store-cupboard, for more details click here to see how our budget recipes were costed. What is the best baking tin for toad in the hole? A metal tin with fairly high sides is best because metal is a very efficient conductor of heat and getting the batter hot is essential for a good rise. You can use any oven-safe dish, but ceramic and glass dishes take longer to heat up which might affect the rise of your Yorkshire pudding. Why does my toad in the hole not rise in the middle? If you are using a metal tin and are sure your oven is hot enough, it could be because your tin is too small. You need plenty of space between the sausages to allow the Yorkshire pudding to rise properly – if your tin is crowded the batter can't cook properly. Why should you let Yorkshire pudding batter rest? Resting helps Yorkshire puddings to rise fully because it allows the gluten in the flour to ‘relax’ and relaxed gluten is more stretchy."
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} | e20986ac5f7aa50a608137b7b168c3b1db0e87d3a5d2315a405346ba8062d381 | Easy spaghetti bolognese recipe
This bolognese sauce can be cooked in advance and frozen. Leave to cool completely then pop in a freezer-proof container, it will keep in the freezer for up to 3 months. In September 2023 this recipe was costed at an average of £4.27 when checking prices at four UK supermarkets. This recipe is designed to be made in conjunction with a low-cost store-cupboard, for more details click here to see how our budget recipes were costed. What makes spaghetti bolognese taste better? This budget recipe uses basic ingredients so cooking them well makes a big difference. Take care to brown the meat thoroughly and cook the Bolognese gently for the full 45 minutes for the best results. If you want a more luxurious bolognese try using passata and red wine for a silky sauce and add a crunchy pangrattato topping. Why add milk to bolognese? It might seem strange, but a splash of milk balances the acidity of the tomatoes and helps create a rich, silky sauce. You will find it in most authentic Italian recipes such as Anna Del Conte’s traditional Italian ragu and Gennaro Contaldo’s no-compromise slow cooker bolognese , which interestingly doesn't contain garlic – another traditional Italian approach that might surprise you. If you love your slow cooker, we also have an easy slow cooker spaghetti Bolognese for when you want to keep things simple. What kind of pasta is best for bolognese? In the UK we tend to use spaghetti, but tagliatelle, fettuccine or papardelle is more authentic. | {
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"delivery_version": "v1.0",
"title": "Easy spaghetti bolognese recipe",
"content": "This bolognese sauce can be cooked in advance and frozen. Leave to cool completely then pop in a freezer-proof container, it will keep in the freezer for up to 3 months. In September 2023 this recipe was costed at an average of £4.27 when checking prices at four UK supermarkets. This recipe is designed to be made in conjunction with a low-cost store-cupboard, for more details click here to see how our budget recipes were costed. What makes spaghetti bolognese taste better? This budget recipe uses basic ingredients so cooking them well makes a big difference. Take care to brown the meat thoroughly and cook the Bolognese gently for the full 45 minutes for the best results. If you want a more luxurious bolognese try using passata and red wine for a silky sauce and add a crunchy pangrattato topping. Why add milk to bolognese? It might seem strange, but a splash of milk balances the acidity of the tomatoes and helps create a rich, silky sauce. You will find it in most authentic Italian recipes such as Anna Del Conte’s traditional Italian ragu and Gennaro Contaldo’s no-compromise slow cooker bolognese , which interestingly doesn't contain garlic – another traditional Italian approach that might surprise you. If you love your slow cooker, we also have an easy slow cooker spaghetti Bolognese for when you want to keep things simple. What kind of pasta is best for bolognese? In the UK we tend to use spaghetti, but tagliatelle, fettuccine or papardelle is more authentic."
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} | 12aa87efb41129a71f9ec4e4d0d924d76ae0e8f31671045053e6a00fb73558ed | Stuffed peppers recipe
An average of 4.7 out of 5 stars from 61 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roasted_pepper_with_19108_16x9.jpg These protein-packed stuffed peppers make a filling vegetarian meal. If you don’t like goats' cheese these they also work well with feta. With a GI of 41 this meal is high protein, low GI and provides 373 kcal per portion. 50g/1¾oz wholegrain long-grain rice1 red and 1 yellow pepperlow-calorie cooking spray1 small onion, thinly sliced1 courgette, diced75g/2½oz cherry tomatoes, halved2 garlic cloves, crushed1 tsp ground cumin1 tsp ground coriander20g/¾oz toasted flaked almonds½ orange, zest only, finely grated3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander)100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks salt and freshly ground black pepper 50g/1¾oz wholegrain long-grain rice 1 red and 1 yellow pepper low-calorie cooking spray 1 small onion, thinly sliced 1 courgette, diced 75g/2½oz cherry tomatoes, halved 2 garlic cloves, crushed 1 tsp ground cumin 1 tsp ground coriander 20g/¾oz toasted flaked almonds ½ orange, zest only, finely grated 3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander) 100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks salt and freshly ground black pepper Method Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes.Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest.Add the rice and parsley and season with a little salt and lots of pepper. Mix together.Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes. Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest. Add the rice and parsley and season with a little salt and lots of pepper. Mix together. Add the rice and parsley and season with a little salt and lots of pepper. Mix together. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. | {
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"content": "An average of 4.7 out of 5 stars from 61 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roasted_pepper_with_19108_16x9.jpg These protein-packed stuffed peppers make a filling vegetarian meal. If you don’t like goats' cheese these they also work well with feta. With a GI of 41 this meal is high protein, low GI and provides 373 kcal per portion. 50g/1¾oz wholegrain long-grain rice1 red and 1 yellow pepperlow-calorie cooking spray1 small onion, thinly sliced1 courgette, diced75g/2½oz cherry tomatoes, halved2 garlic cloves, crushed1 tsp ground cumin1 tsp ground coriander20g/¾oz toasted flaked almonds½ orange, zest only, finely grated3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander)100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks salt and freshly ground black pepper 50g/1¾oz wholegrain long-grain rice 1 red and 1 yellow pepper low-calorie cooking spray 1 small onion, thinly sliced 1 courgette, diced 75g/2½oz cherry tomatoes, halved 2 garlic cloves, crushed 1 tsp ground cumin 1 tsp ground coriander 20g/¾oz toasted flaked almonds ½ orange, zest only, finely grated 3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander) 100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks salt and freshly ground black pepper Method Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes.Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest.Add the rice and parsley and season with a little salt and lots of pepper. Mix together.Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes. Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest. Add the rice and parsley and season with a little salt and lots of pepper. Mix together. Add the rice and parsley and season with a little salt and lots of pepper. Mix together. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot."
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} | 510a61f2371b187ae8c887938a18848f925e473b29a7be82be85ddf5a375bcda | Easy spaghetti carbonara recipe
Traditional carbonara calls for guanciale, which is Italian cured pork cheek. It’s usually sold in one piece ready to be cut at home. You’ll find it in good delis and specialist butcher shops. Pancetta makes a good alternative and can be bought ready diced in many supermarkets. Bacon lardons are similar and more widely available. You can also chop bacon rashers into thin strips for an easy store-cupboard style supper. Ensure your frying pan is large enough to hold the pasta once it’s cooked and don’t burn the pancetta; you want the fat to be golden and to have released lots of flavour without browning too much which could spoilt the look and taste of the sauce. The steaming hot spaghetti will cook the carbonara sauce as you mix it together in the frying pan, so take care not to overcook it at this stage as the eggs will scramble and the texture of the sauce won't be quite as smooth. You’ll know if your sauce is overcooking if you see it becoming grainy as the eggs heat. If this happens, remove from the heat immediately and quickly add another splash of the pasta cooking liquid, or transfer to a large bowl, and continue tossing. You could also try adding a little double or single cream if you have some handy to loosen the sauce. And don’t panic, a good grating of Parmesan and a few twists of ground black pepper will help disguise most mistakes. Some recipes call for egg yolks only, but using whole eggs makes the sauce less likely to fail. Make sure you beat them well, so the yolks and whites are well combined. It helps to use room temperature eggs, if they are fridge cold it's harder for the hot pasta to cook them through when making the sauce. Make sure you cook the carbonara just before you serve it and don’t forget to warm your plates or bowls as it will cool quickly. It’s best made in smaller quantities to give you the best control over the ingredients – you are aiming to make a silky, smooth emulsified sauce that coats every strand of pasta. Pecorino is a good alternative to Parmesan and is used in a classic spaghetti carbonara. Grana Padano is a more budget conscious choice. Pick a good quality spaghetti if you can. Ideally one that’s been made using bronze dies to extrude the pasta. This gives a rougher surface to each strand which means it will hold sauce better. You can use tagliatelle or linguine instead of spaghetti if you like. And fresh pasta can be used in place of the dried if you prefer. Don’t forget that for a carbonara, you also want to use the pasta cooking liquid to help make the sauce extra silky, so make sure to reserve it when you drain the pasta. If you do forget, use some freshly boiled water from a kettle instead. Use kitchen tongs to toss the pasta with the sauce rather than a spoon, as it's easier to mix everything together. Spaghetti carbonara doesn’t reheat well, but if you do have some leftover, you could warm-up on in a microwave oven on a medium setting for a couple of minutes. The texture won’t be quite the same, but it will still taste delicious. | {
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"title": "Easy spaghetti carbonara recipe",
"content": "Traditional carbonara calls for guanciale, which is Italian cured pork cheek. It’s usually sold in one piece ready to be cut at home. You’ll find it in good delis and specialist butcher shops. Pancetta makes a good alternative and can be bought ready diced in many supermarkets. Bacon lardons are similar and more widely available. You can also chop bacon rashers into thin strips for an easy store-cupboard style supper. Ensure your frying pan is large enough to hold the pasta once it’s cooked and don’t burn the pancetta; you want the fat to be golden and to have released lots of flavour without browning too much which could spoilt the look and taste of the sauce. The steaming hot spaghetti will cook the carbonara sauce as you mix it together in the frying pan, so take care not to overcook it at this stage as the eggs will scramble and the texture of the sauce won't be quite as smooth. You’ll know if your sauce is overcooking if you see it becoming grainy as the eggs heat. If this happens, remove from the heat immediately and quickly add another splash of the pasta cooking liquid, or transfer to a large bowl, and continue tossing. You could also try adding a little double or single cream if you have some handy to loosen the sauce. And don’t panic, a good grating of Parmesan and a few twists of ground black pepper will help disguise most mistakes. Some recipes call for egg yolks only, but using whole eggs makes the sauce less likely to fail. Make sure you beat them well, so the yolks and whites are well combined. It helps to use room temperature eggs, if they are fridge cold it's harder for the hot pasta to cook them through when making the sauce. Make sure you cook the carbonara just before you serve it and don’t forget to warm your plates or bowls as it will cool quickly. It’s best made in smaller quantities to give you the best control over the ingredients – you are aiming to make a silky, smooth emulsified sauce that coats every strand of pasta. Pecorino is a good alternative to Parmesan and is used in a classic spaghetti carbonara. Grana Padano is a more budget conscious choice. Pick a good quality spaghetti if you can. Ideally one that’s been made using bronze dies to extrude the pasta. This gives a rougher surface to each strand which means it will hold sauce better. You can use tagliatelle or linguine instead of spaghetti if you like. And fresh pasta can be used in place of the dried if you prefer. Don’t forget that for a carbonara, you also want to use the pasta cooking liquid to help make the sauce extra silky, so make sure to reserve it when you drain the pasta. If you do forget, use some freshly boiled water from a kettle instead. Use kitchen tongs to toss the pasta with the sauce rather than a spoon, as it's easier to mix everything together. Spaghetti carbonara doesn’t reheat well, but if you do have some leftover, you could warm-up on in a microwave oven on a medium setting for a couple of minutes. The texture won’t be quite the same, but it will still taste delicious."
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} | a8b9e8a6df2e647d3daffd5d4d1719248c8af888f58cd14ae1122663cedaff99 | Quick chicken Madras recipe
An average of 4.4 out of 5 stars from 25 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/quickchickenmadras_67786_16x9.jpg A great mid-week treat – this chicken madras can be made as mild or spicy as you like. Serve with rice or naan breads. This meal provides 323 kcal, 38g protein, 6.5g carbohydrate (of which 5g sugars), 16g fat (of which 8g saturates), 3.5g fibre and 0.7g salt per portion. 4 skinless, boneless chicken breasts or thighs½ lemon, juice only1 tsp garam masalasalt2 tbsp vegetable oil or ghee (clarified butter)1 large onion, finely choppedready-made madras curry paste, 1-2 tbsp for mild, 3 tbsp for medium-hot, and 4-5 tbsp for hot1x400g can chopped tomatoes50g/2oz desiccated coconutsmall handful of fresh coriander, chopped 4 skinless, boneless chicken breasts or thighs ½ lemon, juice only 1 tsp garam masala salt 2 tbsp vegetable oil or ghee (clarified butter) 1 large onion, finely chopped ready-made madras curry paste, 1-2 tbsp for mild, 3 tbsp for medium-hot, and 4-5 tbsp for hot 1x400g can chopped tomatoes 50g/2oz desiccated coconut small handful of fresh coriander, chopped Method Cut the chicken into bite-size pieces and mix with the lemon juice, and garam masala and season with salt.Heat the oil or ghee in a deep frying pan or saucepan over a medium heat and cook the onion for 6-7 minutes until softened and becoming golden. Add the chicken and fry for 3-4 minutes until it has become opaque in colour. Stir in the Madras paste and cook for a couple of minutes before adding the chopped tomatoes and coconut. Cover with a lid and leave to simmer gently for about 20 minutes. Stir in the chopped coriander and serve straight away with naan bread. Cut the chicken into bite-size pieces and mix with the lemon juice, and garam masala and season with salt. Cut the chicken into bite-size pieces and mix with the lemon juice, and garam masala and season with salt. Heat the oil or ghee in a deep frying pan or saucepan over a medium heat and cook the onion for 6-7 minutes until softened and becoming golden. Add the chicken and fry for 3-4 minutes until it has become opaque in colour. Stir in the Madras paste and cook for a couple of minutes before adding the chopped tomatoes and coconut. Cover with a lid and leave to simmer gently for about 20 minutes. Stir in the chopped coriander and serve straight away with naan bread. Heat the oil or ghee in a deep frying pan or saucepan over a medium heat and cook the onion for 6-7 minutes until softened and becoming golden. Add the chicken and fry for 3-4 minutes until it has become opaque in colour. Stir in the Madras paste and cook for a couple of minutes before adding the chopped tomatoes and coconut. Cover with a lid and leave to simmer gently for about 20 minutes. Stir in the chopped coriander and serve straight away with naan bread. | {
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"title": "Quick chicken Madras recipe",
"content": "An average of 4.4 out of 5 stars from 25 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/quickchickenmadras_67786_16x9.jpg A great mid-week treat – this chicken madras can be made as mild or spicy as you like. Serve with rice or naan breads. This meal provides 323 kcal, 38g protein, 6.5g carbohydrate (of which 5g sugars), 16g fat (of which 8g saturates), 3.5g fibre and 0.7g salt per portion. 4 skinless, boneless chicken breasts or thighs½ lemon, juice only1 tsp garam masalasalt2 tbsp vegetable oil or ghee (clarified butter)1 large onion, finely choppedready-made madras curry paste, 1-2 tbsp for mild, 3 tbsp for medium-hot, and 4-5 tbsp for hot1x400g can chopped tomatoes50g/2oz desiccated coconutsmall handful of fresh coriander, chopped 4 skinless, boneless chicken breasts or thighs ½ lemon, juice only 1 tsp garam masala salt 2 tbsp vegetable oil or ghee (clarified butter) 1 large onion, finely chopped ready-made madras curry paste, 1-2 tbsp for mild, 3 tbsp for medium-hot, and 4-5 tbsp for hot 1x400g can chopped tomatoes 50g/2oz desiccated coconut small handful of fresh coriander, chopped Method Cut the chicken into bite-size pieces and mix with the lemon juice, and garam masala and season with salt.Heat the oil or ghee in a deep frying pan or saucepan over a medium heat and cook the onion for 6-7 minutes until softened and becoming golden. Add the chicken and fry for 3-4 minutes until it has become opaque in colour. Stir in the Madras paste and cook for a couple of minutes before adding the chopped tomatoes and coconut. Cover with a lid and leave to simmer gently for about 20 minutes. Stir in the chopped coriander and serve straight away with naan bread. Cut the chicken into bite-size pieces and mix with the lemon juice, and garam masala and season with salt. Cut the chicken into bite-size pieces and mix with the lemon juice, and garam masala and season with salt. Heat the oil or ghee in a deep frying pan or saucepan over a medium heat and cook the onion for 6-7 minutes until softened and becoming golden. Add the chicken and fry for 3-4 minutes until it has become opaque in colour. Stir in the Madras paste and cook for a couple of minutes before adding the chopped tomatoes and coconut. Cover with a lid and leave to simmer gently for about 20 minutes. Stir in the chopped coriander and serve straight away with naan bread. Heat the oil or ghee in a deep frying pan or saucepan over a medium heat and cook the onion for 6-7 minutes until softened and becoming golden. Add the chicken and fry for 3-4 minutes until it has become opaque in colour. Stir in the Madras paste and cook for a couple of minutes before adding the chopped tomatoes and coconut. Cover with a lid and leave to simmer gently for about 20 minutes. Stir in the chopped coriander and serve straight away with naan bread."
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} | 18a8f990c3aad4ed4c8e849f28b294c3c650d5d0d369206e39a2eb9ff9f3d468 | Prawn spaghetti recipe
An average of 4.4 out of 5 stars from 38 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/fiery_prawn_and_tomato_46263_16x9.jpg This healthy prawn spaghetti recipe is given a bit of a spicy kick with the addition of chilli flakes. Each serving provides 378 kcal, 25g protein, 49g carbohydrates (of which 4g sugars), 8g fat (of which 1g saturates), 7g fibre and 0.4g salt. 125g/4½oz spaghetti or linguine150g/5½oz broccoli, cut into small florets100g/3½oz cherry tomatoes, halved150g/5½oz large frozen prawns, completely thawed and drained1 tbsp extra virgin olive oil½ tsp dried chilli flakes, to tastesea salt and freshly ground black pepperlemon wedges, for squeezing (optional) 125g/4½oz spaghetti or linguine 150g/5½oz broccoli, cut into small florets 100g/3½oz cherry tomatoes, halved 150g/5½oz large frozen prawns, completely thawed and drained 1 tbsp extra virgin olive oil ½ tsp dried chilli flakes, to taste sea salt and freshly ground black pepper lemon wedges, for squeezing (optional) Method Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Squeeze over a little lemon juice, if using, and serve immediately. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Squeeze over a little lemon juice, if using, and serve immediately. Squeeze over a little lemon juice, if using, and serve immediately. | {
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"title": "Prawn spaghetti recipe",
"content": "An average of 4.4 out of 5 stars from 38 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/fiery_prawn_and_tomato_46263_16x9.jpg This healthy prawn spaghetti recipe is given a bit of a spicy kick with the addition of chilli flakes. Each serving provides 378 kcal, 25g protein, 49g carbohydrates (of which 4g sugars), 8g fat (of which 1g saturates), 7g fibre and 0.4g salt. 125g/4½oz spaghetti or linguine150g/5½oz broccoli, cut into small florets100g/3½oz cherry tomatoes, halved150g/5½oz large frozen prawns, completely thawed and drained1 tbsp extra virgin olive oil½ tsp dried chilli flakes, to tastesea salt and freshly ground black pepperlemon wedges, for squeezing (optional) 125g/4½oz spaghetti or linguine 150g/5½oz broccoli, cut into small florets 100g/3½oz cherry tomatoes, halved 150g/5½oz large frozen prawns, completely thawed and drained 1 tbsp extra virgin olive oil ½ tsp dried chilli flakes, to taste sea salt and freshly ground black pepper lemon wedges, for squeezing (optional) Method Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Squeeze over a little lemon juice, if using, and serve immediately. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Squeeze over a little lemon juice, if using, and serve immediately. Squeeze over a little lemon juice, if using, and serve immediately."
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} | e591b3528562dd8e689ea0455c073d13e781767a8a164b3deedcce7d51265827 | Low-fat beef and potato pies recipe
Put the onion, carrots, celery and beef together in a large non-stick saucepan and dry-fry over a high heat for 2–3 minutes, until the beef is no longer pink. Keep stirring with a couple of wooden spoons to break up the mince.Reduce the heat and add the ketchup, brown sauce, Worcestershire sauce, flour, chilli powder and chilli flakes (if using) and black pepper. Cook for a minute, then add the potatoes and stock. Bring to the boil, reduce the heat and cover loosely. Simmer for 25 minutes until the potatoes are tender, stirring occasionally. If necessary, remove the lid for the last five minutes and stir more regularly until the mixture is thick. Remove from the heat, stir in the frozen peas and leave to cool completely.To make the pastry, put the pizza base mixes in a large bowl and mix with lukewarm water according to the packet instructions. Turn out on to a lightly floured surface and knead for five minutes until the dough is smooth and elastic. Preheat the oven to 180C/350F/Gas 6.Using scales, divide the dough into six even portions – each will be about 80g/3oz. From each portion, take off 35g/1¼ oz of the dough to use for the pie lids. Roll out the larger piece of each portion on a lightly floured surface until it is about 3mm/ 1/8in thick and large enough to line your foil pie dish, leaving a little overhanging the sides. Lift into a pie dish and press down well into the base and sides. This can be a little tricky first time round, but the dough is very forgiving, so take it slowly until you’ve got the hang of the method.Spoon a sixth of the mince and potato mixture into the pie case. Brush the overhanging edges with a little milk. Roll out the smaller portion of pastry until it is large enough to cover the pie dish. Lift it on top of the pie and pinch the pastry firmly together. Trim with kitchen scissors – using scissors will stop the dough stretching. Repeat exactly the same process to make the other five pies and place them on a baking tray. Snip once in the centre of each pastry lid with scissors to create a large hole for steam to escape. Brush the pies generously with more milk.Bake the pies for 15 minutes, then remove them from the oven and cover each one fairly tightly with foil. Put them back in the oven for a further 15 minutes or until the pies are pale golden brown and the filling is piping hot. Remove the pies from the oven and leave to stand for five minutes before removing the foil, then tuck in! Put the onion, carrots, celery and beef together in a large non-stick saucepan and dry-fry over a high heat for 2–3 minutes, until the beef is no longer pink. Keep stirring with a couple of wooden spoons to break up the mince. Put the onion, carrots, celery and beef together in a large non-stick saucepan and dry-fry over a high heat for 2–3 minutes, until the beef is no longer pink. Keep stirring with a couple of wooden spoons to break up the mince. Reduce the heat and add the ketchup, brown sauce, Worcestershire sauce, flour, chilli powder and chilli flakes (if using) and black pepper. Cook for a minute, then add the potatoes and stock. Reduce the heat and add the ketchup, brown sauce, Worcestershire sauce, flour, chilli powder and chilli flakes (if using) and black pepper. Cook for a minute, then add the potatoes and stock. Bring to the boil, reduce the heat and cover loosely. Simmer for 25 minutes until the potatoes are tender, stirring occasionally. If necessary, remove the lid for the last five minutes and stir more regularly until the mixture is thick. Remove from the heat, stir in the frozen peas and leave to cool completely. Bring to the boil, reduce the heat and cover loosely. Simmer for 25 minutes until the potatoes are tender, stirring occasionally. If necessary, remove the lid for the last five minutes and stir more regularly until the mixture is thick. Remove from the heat, stir in the frozen peas and leave to cool completely. To make the pastry, put the pizza base mixes in a large bowl and mix with lukewarm water according to the packet instructions. Turn out on to a lightly floured surface and knead for five minutes until the dough is smooth and elastic. To make the pastry, put the pizza base mixes in a large bowl and mix with lukewarm water according to the packet instructions. Turn out on to a lightly floured surface and knead for five minutes until the dough is smooth and elastic. Preheat the oven to 180C/350F/Gas 6. Preheat the oven to 180C/350F/Gas 6. Using scales, divide the dough into six even portions – each will be about 80g/3oz. Using scales, divide the dough into six even portions – each will be about 80g/3oz. From each portion, take off 35g/1¼ oz of the dough to use for the pie lids. From each portion, take off 35g/1¼ oz of the dough to use for the pie lids. Roll out the larger piece of each portion on a lightly floured surface until it is about 3mm/ 1/8in thick and large enough to line your foil pie dish, leaving a little overhanging the sides. Roll out the larger piece of each portion on a lightly floured surface until it is about 3mm/ 1/8in thick and large enough to line your foil pie dish, leaving a little overhanging the sides. Lift into a pie dish and press down well into the base and sides. This can be a little tricky first time round, but the dough is very forgiving, so take it slowly until you’ve got the hang of the method. Lift into a pie dish and press down well into the base and sides. This can be a little tricky first time round, but the dough is very forgiving, so take it slowly until you’ve got the hang of the method. Spoon a sixth of the mince and potato mixture into the pie case. Brush the overhanging edges with a little milk. Spoon a sixth of the mince and potato mixture into the pie case. Brush the overhanging edges with a little milk. Roll out the smaller portion of pastry until it is large enough to cover the pie dish. Lift it on top of the pie and pinch the pastry firmly together. Trim with kitchen scissors – using scissors will stop the dough stretching. Repeat exactly the same process to make the other five pies and place them on a baking tray. Roll out the smaller portion of pastry until it is large enough to cover the pie dish. Lift it on top of the pie and pinch the pastry firmly together. Trim with kitchen scissors – using scissors will stop the dough stretching. Repeat exactly the same process to make the other five pies and place them on a baking tray. Snip once in the centre of each pastry lid with scissors to create a large hole for steam to escape. Brush the pies generously with more milk. Snip once in the centre of each pastry lid with scissors to create a large hole for steam to escape. Brush the pies generously with more milk. Bake the pies for 15 minutes, then remove them from the oven and cover each one fairly tightly with foil. Bake the pies for 15 minutes, then remove them from the oven and cover each one fairly tightly with foil. Put them back in the oven for a further 15 minutes or until the pies are pale golden brown and the filling is piping hot. Put them back in the oven for a further 15 minutes or until the pies are pale golden brown and the filling is piping hot. Remove the pies from the oven and leave to stand for five minutes before removing the foil, then tuck in! Remove the pies from the oven and leave to stand for five minutes before removing the foil, then tuck in! | {
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"title": "Low-fat beef and potato pies recipe",
"content": "Put the onion, carrots, celery and beef together in a large non-stick saucepan and dry-fry over a high heat for 2–3 minutes, until the beef is no longer pink. Keep stirring with a couple of wooden spoons to break up the mince.Reduce the heat and add the ketchup, brown sauce, Worcestershire sauce, flour, chilli powder and chilli flakes (if using) and black pepper. Cook for a minute, then add the potatoes and stock. Bring to the boil, reduce the heat and cover loosely. Simmer for 25 minutes until the potatoes are tender, stirring occasionally. If necessary, remove the lid for the last five minutes and stir more regularly until the mixture is thick. Remove from the heat, stir in the frozen peas and leave to cool completely.To make the pastry, put the pizza base mixes in a large bowl and mix with lukewarm water according to the packet instructions. Turn out on to a lightly floured surface and knead for five minutes until the dough is smooth and elastic. Preheat the oven to 180C/350F/Gas 6.Using scales, divide the dough into six even portions – each will be about 80g/3oz. From each portion, take off 35g/1¼ oz of the dough to use for the pie lids. Roll out the larger piece of each portion on a lightly floured surface until it is about 3mm/ 1/8in thick and large enough to line your foil pie dish, leaving a little overhanging the sides. Lift into a pie dish and press down well into the base and sides. This can be a little tricky first time round, but the dough is very forgiving, so take it slowly until you’ve got the hang of the method.Spoon a sixth of the mince and potato mixture into the pie case. Brush the overhanging edges with a little milk. Roll out the smaller portion of pastry until it is large enough to cover the pie dish. Lift it on top of the pie and pinch the pastry firmly together. Trim with kitchen scissors – using scissors will stop the dough stretching. Repeat exactly the same process to make the other five pies and place them on a baking tray. Snip once in the centre of each pastry lid with scissors to create a large hole for steam to escape. Brush the pies generously with more milk.Bake the pies for 15 minutes, then remove them from the oven and cover each one fairly tightly with foil. Put them back in the oven for a further 15 minutes or until the pies are pale golden brown and the filling is piping hot. Remove the pies from the oven and leave to stand for five minutes before removing the foil, then tuck in! Put the onion, carrots, celery and beef together in a large non-stick saucepan and dry-fry over a high heat for 2–3 minutes, until the beef is no longer pink. Keep stirring with a couple of wooden spoons to break up the mince. Put the onion, carrots, celery and beef together in a large non-stick saucepan and dry-fry over a high heat for 2–3 minutes, until the beef is no longer pink. Keep stirring with a couple of wooden spoons to break up the mince. Reduce the heat and add the ketchup, brown sauce, Worcestershire sauce, flour, chilli powder and chilli flakes (if using) and black pepper. Cook for a minute, then add the potatoes and stock. Reduce the heat and add the ketchup, brown sauce, Worcestershire sauce, flour, chilli powder and chilli flakes (if using) and black pepper. Cook for a minute, then add the potatoes and stock. Bring to the boil, reduce the heat and cover loosely. Simmer for 25 minutes until the potatoes are tender, stirring occasionally. If necessary, remove the lid for the last five minutes and stir more regularly until the mixture is thick. Remove from the heat, stir in the frozen peas and leave to cool completely. Bring to the boil, reduce the heat and cover loosely. Simmer for 25 minutes until the potatoes are tender, stirring occasionally. If necessary, remove the lid for the last five minutes and stir more regularly until the mixture is thick. Remove from the heat, stir in the frozen peas and leave to cool completely. To make the pastry, put the pizza base mixes in a large bowl and mix with lukewarm water according to the packet instructions. Turn out on to a lightly floured surface and knead for five minutes until the dough is smooth and elastic. To make the pastry, put the pizza base mixes in a large bowl and mix with lukewarm water according to the packet instructions. Turn out on to a lightly floured surface and knead for five minutes until the dough is smooth and elastic. Preheat the oven to 180C/350F/Gas 6. Preheat the oven to 180C/350F/Gas 6. Using scales, divide the dough into six even portions – each will be about 80g/3oz. Using scales, divide the dough into six even portions – each will be about 80g/3oz. From each portion, take off 35g/1¼ oz of the dough to use for the pie lids. From each portion, take off 35g/1¼ oz of the dough to use for the pie lids. Roll out the larger piece of each portion on a lightly floured surface until it is about 3mm/ 1/8in thick and large enough to line your foil pie dish, leaving a little overhanging the sides. Roll out the larger piece of each portion on a lightly floured surface until it is about 3mm/ 1/8in thick and large enough to line your foil pie dish, leaving a little overhanging the sides. Lift into a pie dish and press down well into the base and sides. This can be a little tricky first time round, but the dough is very forgiving, so take it slowly until you’ve got the hang of the method. Lift into a pie dish and press down well into the base and sides. This can be a little tricky first time round, but the dough is very forgiving, so take it slowly until you’ve got the hang of the method. Spoon a sixth of the mince and potato mixture into the pie case. Brush the overhanging edges with a little milk. Spoon a sixth of the mince and potato mixture into the pie case. Brush the overhanging edges with a little milk. Roll out the smaller portion of pastry until it is large enough to cover the pie dish. Lift it on top of the pie and pinch the pastry firmly together. Trim with kitchen scissors – using scissors will stop the dough stretching. Repeat exactly the same process to make the other five pies and place them on a baking tray. Roll out the smaller portion of pastry until it is large enough to cover the pie dish. Lift it on top of the pie and pinch the pastry firmly together. Trim with kitchen scissors – using scissors will stop the dough stretching. Repeat exactly the same process to make the other five pies and place them on a baking tray. Snip once in the centre of each pastry lid with scissors to create a large hole for steam to escape. Brush the pies generously with more milk. Snip once in the centre of each pastry lid with scissors to create a large hole for steam to escape. Brush the pies generously with more milk. Bake the pies for 15 minutes, then remove them from the oven and cover each one fairly tightly with foil. Bake the pies for 15 minutes, then remove them from the oven and cover each one fairly tightly with foil. Put them back in the oven for a further 15 minutes or until the pies are pale golden brown and the filling is piping hot. Put them back in the oven for a further 15 minutes or until the pies are pale golden brown and the filling is piping hot. Remove the pies from the oven and leave to stand for five minutes before removing the foil, then tuck in! Remove the pies from the oven and leave to stand for five minutes before removing the foil, then tuck in!"
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} | c5cfa410cbfae7d4a664b7d807a245f9d31d3fe44520889cfbd276ff31e21b5e | Thai steamed salmon recipe
An average of 4.4 out of 5 stars from 16 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/thaisteamedsalmon_7254_16x9.jpg A must for all recipe binders - this quick and easy, healthy steamed fish recipe is bursting with fresh flavour. This meal provides 346 kcal, 38.7g protein, 2.4g carbohydrate (of which 2.3g sugars), 20.1g fat (of which 3.4g saturates), 2.8g fibre and 4.7g salt per portion. 1 bunch coriander, washed12 mint leaves1 tsp chopped fresh ginger 3 cloves garlic, crushed 1 tsp salt1 large red chilli, finely choppedjuice of 2 limes1 tbsp nam pla (fish sauce)2 x 175g/6oz salmon fillets4 bok choi, cut in half lengthways 1 bunch coriander, washed 12 mint leaves 1 tsp chopped fresh ginger 3 cloves garlic, crushed 1 tsp salt 1 large red chilli, finely chopped juice of 2 limes 1 tbsp nam pla (fish sauce) 2 x 175g/6oz salmon fillets 4 bok choi, cut in half lengthways basmati rice, washed in cold water until the water runs clear1 chilli, finely sliced1 bunch coriander, roughly choppedpinch salt1 lime, cut into wedges basmati rice, washed in cold water until the water runs clear 1 chilli, finely sliced 1 bunch coriander, roughly chopped pinch salt 1 lime, cut into wedges Method In a food processor blend together the coriander leaves and stalks, the mint leaves, ginger, garlic, salt, chilli, lime juice and fish sauce and process until smooth. Place the salmon fillets in a shallow dish and pour over half of the sauce. Leave to marinate for 20 minutes.Pour the rice into a pan of boiling water and cook according to the packet instructions.Turn on the steamer and place the bok choi on the bottom layer. Place the marinated salmon fillets in the top half of the steamer and cook for 6- 8 minutes until the fish is just cooked and the bok choi is tender.Drain the rice and stir through the sliced chilli and roughly chopped coriander. Season with salt and divide between serving plates.Remove the salmon and bok choi from the steamer and arrange on top of the rice. Pour the reserved sauce over the salmon and serve immediately with a wedge of lime. In a food processor blend together the coriander leaves and stalks, the mint leaves, ginger, garlic, salt, chilli, lime juice and fish sauce and process until smooth. In a food processor blend together the coriander leaves and stalks, the mint leaves, ginger, garlic, salt, chilli, lime juice and fish sauce and process until smooth. Place the salmon fillets in a shallow dish and pour over half of the sauce. Leave to marinate for 20 minutes. Place the salmon fillets in a shallow dish and pour over half of the sauce. Leave to marinate for 20 minutes. Pour the rice into a pan of boiling water and cook according to the packet instructions. Pour the rice into a pan of boiling water and cook according to the packet instructions. Turn on the steamer and place the bok choi on the bottom layer. Place the marinated salmon fillets in the top half of the steamer and cook for 6- 8 minutes until the fish is just cooked and the bok choi is tender. Turn on the steamer and place the bok choi on the bottom layer. Place the marinated salmon fillets in the top half of the steamer and cook for 6- 8 minutes until the fish is just cooked and the bok choi is tender. Drain the rice and stir through the sliced chilli and roughly chopped coriander. Season with salt and divide between serving plates. Drain the rice and stir through the sliced chilli and roughly chopped coriander. Season with salt and divide between serving plates. Remove the salmon and bok choi from the steamer and arrange on top of the rice. Pour the reserved sauce over the salmon and serve immediately with a wedge of lime. Remove the salmon and bok choi from the steamer and arrange on top of the rice. Pour the reserved sauce over the salmon and serve immediately with a wedge of lime. | {
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"title": "Thai steamed salmon recipe",
"content": "An average of 4.4 out of 5 stars from 16 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/thaisteamedsalmon_7254_16x9.jpg A must for all recipe binders - this quick and easy, healthy steamed fish recipe is bursting with fresh flavour. This meal provides 346 kcal, 38.7g protein, 2.4g carbohydrate (of which 2.3g sugars), 20.1g fat (of which 3.4g saturates), 2.8g fibre and 4.7g salt per portion. 1 bunch coriander, washed12 mint leaves1 tsp chopped fresh ginger 3 cloves garlic, crushed 1 tsp salt1 large red chilli, finely choppedjuice of 2 limes1 tbsp nam pla (fish sauce)2 x 175g/6oz salmon fillets4 bok choi, cut in half lengthways 1 bunch coriander, washed 12 mint leaves 1 tsp chopped fresh ginger 3 cloves garlic, crushed 1 tsp salt 1 large red chilli, finely chopped juice of 2 limes 1 tbsp nam pla (fish sauce) 2 x 175g/6oz salmon fillets 4 bok choi, cut in half lengthways basmati rice, washed in cold water until the water runs clear1 chilli, finely sliced1 bunch coriander, roughly choppedpinch salt1 lime, cut into wedges basmati rice, washed in cold water until the water runs clear 1 chilli, finely sliced 1 bunch coriander, roughly chopped pinch salt 1 lime, cut into wedges Method In a food processor blend together the coriander leaves and stalks, the mint leaves, ginger, garlic, salt, chilli, lime juice and fish sauce and process until smooth. Place the salmon fillets in a shallow dish and pour over half of the sauce. Leave to marinate for 20 minutes.Pour the rice into a pan of boiling water and cook according to the packet instructions.Turn on the steamer and place the bok choi on the bottom layer. Place the marinated salmon fillets in the top half of the steamer and cook for 6- 8 minutes until the fish is just cooked and the bok choi is tender.Drain the rice and stir through the sliced chilli and roughly chopped coriander. Season with salt and divide between serving plates.Remove the salmon and bok choi from the steamer and arrange on top of the rice. Pour the reserved sauce over the salmon and serve immediately with a wedge of lime. In a food processor blend together the coriander leaves and stalks, the mint leaves, ginger, garlic, salt, chilli, lime juice and fish sauce and process until smooth. In a food processor blend together the coriander leaves and stalks, the mint leaves, ginger, garlic, salt, chilli, lime juice and fish sauce and process until smooth. Place the salmon fillets in a shallow dish and pour over half of the sauce. Leave to marinate for 20 minutes. Place the salmon fillets in a shallow dish and pour over half of the sauce. Leave to marinate for 20 minutes. Pour the rice into a pan of boiling water and cook according to the packet instructions. Pour the rice into a pan of boiling water and cook according to the packet instructions. Turn on the steamer and place the bok choi on the bottom layer. Place the marinated salmon fillets in the top half of the steamer and cook for 6- 8 minutes until the fish is just cooked and the bok choi is tender. Turn on the steamer and place the bok choi on the bottom layer. Place the marinated salmon fillets in the top half of the steamer and cook for 6- 8 minutes until the fish is just cooked and the bok choi is tender. Drain the rice and stir through the sliced chilli and roughly chopped coriander. Season with salt and divide between serving plates. Drain the rice and stir through the sliced chilli and roughly chopped coriander. Season with salt and divide between serving plates. Remove the salmon and bok choi from the steamer and arrange on top of the rice. Pour the reserved sauce over the salmon and serve immediately with a wedge of lime. Remove the salmon and bok choi from the steamer and arrange on top of the rice. Pour the reserved sauce over the salmon and serve immediately with a wedge of lime."
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} | 333c67329f45dde0ee05f976e5031713040e9753796a596ffadef187ee192b48 | Breakfast bake recipe
An average of 3.7 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/low-cal_breakfast_bake_67023_16x9.jpg This lower-calorie cooked breakfast is baked in the oven, so you can get on with your morning. Each serving provides 385 kcal, 36g protein, 31g carbohydrate (of which 9g sugars), 11.5g fat (of which 3.5g saturates), 8g fibre and 2.5g salt. low-calorie cooking spray1 red onion, roughly chopped250g/9oz mini Portobello mushrooms or chestnut mushrooms, roughly sliced or halved4 reduced-fat sausages, cut in half 8 cherry tomatoes, halved200g tin reduced sugar and salt baked beans2 large free-range eggsfinely chopped flatleaf parsley, to garnish (optional)salt and freshly ground black pepper low-calorie cooking spray 1 red onion, roughly chopped 250g/9oz mini Portobello mushrooms or chestnut mushrooms, roughly sliced or halved 4 reduced-fat sausages, cut in half 8 cherry tomatoes, halved 200g tin reduced sugar and salt baked beans 2 large free-range eggs finely chopped flatleaf parsley, to garnish (optional) salt and freshly ground black pepper Method Preheat the oven to 220C/200C Fan/Gas 7. Lightly spray a 23cm/9in ovenproof frying pan with low calorie cooking spray. Add the onion and mushrooms, season and toss to mix well.Spread in an even layer with the sausages. Lightly spray with the cooking spray and bake for 10 minutes.Remove from the oven, scatter over the cherry tomatoes and spoon the beans over evenly. Return to the oven for another 5 minutes.Make two wells in the mixture, evenly spaced, and carefully crack an egg into each one.Return the frying pan to the oven and cook for another 6–8 minutes, or until the eggs are cooked to your liking. Season with salt and pepper, scatter over the parsley and serve immediately. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Lightly spray a 23cm/9in ovenproof frying pan with low calorie cooking spray. Add the onion and mushrooms, season and toss to mix well. Lightly spray a 23cm/9in ovenproof frying pan with low calorie cooking spray. Add the onion and mushrooms, season and toss to mix well. Spread in an even layer with the sausages. Lightly spray with the cooking spray and bake for 10 minutes. Spread in an even layer with the sausages. Lightly spray with the cooking spray and bake for 10 minutes. Remove from the oven, scatter over the cherry tomatoes and spoon the beans over evenly. Return to the oven for another 5 minutes. Remove from the oven, scatter over the cherry tomatoes and spoon the beans over evenly. Return to the oven for another 5 minutes. Make two wells in the mixture, evenly spaced, and carefully crack an egg into each one. Make two wells in the mixture, evenly spaced, and carefully crack an egg into each one. Return the frying pan to the oven and cook for another 6–8 minutes, or until the eggs are cooked to your liking. Season with salt and pepper, scatter over the parsley and serve immediately. Return the frying pan to the oven and cook for another 6–8 minutes, or until the eggs are cooked to your liking. Season with salt and pepper, scatter over the parsley and serve immediately. | {
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"title": "Breakfast bake recipe",
"content": "An average of 3.7 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/low-cal_breakfast_bake_67023_16x9.jpg This lower-calorie cooked breakfast is baked in the oven, so you can get on with your morning. Each serving provides 385 kcal, 36g protein, 31g carbohydrate (of which 9g sugars), 11.5g fat (of which 3.5g saturates), 8g fibre and 2.5g salt. low-calorie cooking spray1 red onion, roughly chopped250g/9oz mini Portobello mushrooms or chestnut mushrooms, roughly sliced or halved4 reduced-fat sausages, cut in half 8 cherry tomatoes, halved200g tin reduced sugar and salt baked beans2 large free-range eggsfinely chopped flatleaf parsley, to garnish (optional)salt and freshly ground black pepper low-calorie cooking spray 1 red onion, roughly chopped 250g/9oz mini Portobello mushrooms or chestnut mushrooms, roughly sliced or halved 4 reduced-fat sausages, cut in half 8 cherry tomatoes, halved 200g tin reduced sugar and salt baked beans 2 large free-range eggs finely chopped flatleaf parsley, to garnish (optional) salt and freshly ground black pepper Method Preheat the oven to 220C/200C Fan/Gas 7. Lightly spray a 23cm/9in ovenproof frying pan with low calorie cooking spray. Add the onion and mushrooms, season and toss to mix well.Spread in an even layer with the sausages. Lightly spray with the cooking spray and bake for 10 minutes.Remove from the oven, scatter over the cherry tomatoes and spoon the beans over evenly. Return to the oven for another 5 minutes.Make two wells in the mixture, evenly spaced, and carefully crack an egg into each one.Return the frying pan to the oven and cook for another 6–8 minutes, or until the eggs are cooked to your liking. Season with salt and pepper, scatter over the parsley and serve immediately. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Lightly spray a 23cm/9in ovenproof frying pan with low calorie cooking spray. Add the onion and mushrooms, season and toss to mix well. Lightly spray a 23cm/9in ovenproof frying pan with low calorie cooking spray. Add the onion and mushrooms, season and toss to mix well. Spread in an even layer with the sausages. Lightly spray with the cooking spray and bake for 10 minutes. Spread in an even layer with the sausages. Lightly spray with the cooking spray and bake for 10 minutes. Remove from the oven, scatter over the cherry tomatoes and spoon the beans over evenly. Return to the oven for another 5 minutes. Remove from the oven, scatter over the cherry tomatoes and spoon the beans over evenly. Return to the oven for another 5 minutes. Make two wells in the mixture, evenly spaced, and carefully crack an egg into each one. Make two wells in the mixture, evenly spaced, and carefully crack an egg into each one. Return the frying pan to the oven and cook for another 6–8 minutes, or until the eggs are cooked to your liking. Season with salt and pepper, scatter over the parsley and serve immediately. Return the frying pan to the oven and cook for another 6–8 minutes, or until the eggs are cooked to your liking. Season with salt and pepper, scatter over the parsley and serve immediately."
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} | 76ce6e5e2f8daba3da9f081d3a7edd788a551b33d311bf8076cc064c08ff6449 | Tamarind prawns with mushrooms, pak choi and bulgur wheat recipe
An average of 3.5 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tamarind_prawns_with_36430_16x9.jpg Hot, sweet-and-sour tamarind prawns work beautifully with mushrooms and pak choi in this easy traybake. Each serving provides 350 kcal, 26.4g protein, 53g carbohydrates (of which 16g sugars), 2g fat (of which 0.5g saturates), 7.5g fibre and 0.7g salt. 100g/3½oz bulgur wheat1 garlic clove, finely chopped2 spring onions, thinly sliced4cm/1.5in fresh root ginger, peeled and finely grated 150g/5½oz shiitake mushrooms, halved if large180g/6½oz raw prawns1 tbsp tamarind paste1 tbsp runny honey3 pak choi, thinly sliced10g fresh coriander, roughly chopped 100g/3½oz bulgur wheat 1 garlic clove, finely chopped 2 spring onions, thinly sliced 4cm/1.5in fresh root ginger, peeled and finely grated 150g/5½oz shiitake mushrooms, halved if large 180g/6½oz raw prawns 1 tbsp tamarind paste 1 tbsp runny honey 3 pak choi, thinly sliced 10g fresh coriander, roughly chopped Method Preheat the oven to 200C/180C Fan/Gas 6.Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes.In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a separate bowl, mix the tamarind with the honey and set aside. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes. Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes. In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a separate bowl, mix the tamarind with the honey and set aside. In a separate bowl, mix the tamarind with the honey and set aside. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately. | {
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"title": "Tamarind prawns with mushrooms, pak choi and bulgur wheat recipe",
"content": "An average of 3.5 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tamarind_prawns_with_36430_16x9.jpg Hot, sweet-and-sour tamarind prawns work beautifully with mushrooms and pak choi in this easy traybake. Each serving provides 350 kcal, 26.4g protein, 53g carbohydrates (of which 16g sugars), 2g fat (of which 0.5g saturates), 7.5g fibre and 0.7g salt. 100g/3½oz bulgur wheat1 garlic clove, finely chopped2 spring onions, thinly sliced4cm/1.5in fresh root ginger, peeled and finely grated 150g/5½oz shiitake mushrooms, halved if large180g/6½oz raw prawns1 tbsp tamarind paste1 tbsp runny honey3 pak choi, thinly sliced10g fresh coriander, roughly chopped 100g/3½oz bulgur wheat 1 garlic clove, finely chopped 2 spring onions, thinly sliced 4cm/1.5in fresh root ginger, peeled and finely grated 150g/5½oz shiitake mushrooms, halved if large 180g/6½oz raw prawns 1 tbsp tamarind paste 1 tbsp runny honey 3 pak choi, thinly sliced 10g fresh coriander, roughly chopped Method Preheat the oven to 200C/180C Fan/Gas 6.Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes.In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a separate bowl, mix the tamarind with the honey and set aside. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes. Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes. In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a separate bowl, mix the tamarind with the honey and set aside. In a separate bowl, mix the tamarind with the honey and set aside. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately."
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} | 3fae467b4322fe29d6a04d600bd3343e8d82bc95ceb9c0f7a0484ae439115c8c | Spaghetti bolognese with hidden veggies recipe
An average of 4.1 out of 5 stars from 28 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/spaghetti_bolognese_with_23409_16x9.jpg This meaty bolognese hides lots of lovely vegetables, making it a healthy recipe for all the family. Equipment and preparation: For this recipe you will need a hand-held blender or a food processor. This meal when served as six portions provides 355 kcal, 26g protein, 42g carbohydrate (of which 7.5g sugars), 9.5g fat (of which 4g saturates), 4g fibre and 0.6g salt per portion. 1 onion, roughly chopped1 carrot, peeled, finely grated1 courgette, trimmed, finely grated1 red pepper, deseeded, thinly sliced500g/1lb 2oz lean beef mince400g tin chopped tomatoes2 tbsp tomato purée 1 tsp dried oregano or dried mixed herbs1 beef stock cube1 bay leaf300g/10½oz dried spaghettisalt and freshly ground black pepper 1 onion, roughly chopped 1 carrot, peeled, finely grated 1 courgette, trimmed, finely grated 1 red pepper, deseeded, thinly sliced 500g/1lb 2oz lean beef mince 400g tin chopped tomatoes 2 tbsp tomato purée 1 tsp dried oregano or dried mixed herbs 1 beef stock cube 1 bay leaf 300g/10½oz dried spaghetti salt and freshly ground black pepper grated Parmesan cheese, or similar hard Italian cheese grated Parmesan cheese, or similar hard Italian cheese Method Put the vegetables in a large, heavy-based saucepan and cover with 500ml/18fl oz water. Bring to the boil, then simmer for 8-10 minutes, or until the onion and pepper are very soft. Remove from the heat and blend the contents to a smooth purée using a hand-held blender. Set aside and keep warm.Heat a separate, non-stick, lidded saucepan over a medium heat. Dry-fry the beef mince for 3-5 minutes, stirring with a wooden spoon to break up any large clumps, until lightly browned on the outside. Add the puréed vegetables, chopped tomatoes, tomato purée and dried herbs to the pan, stirring well to combine. Crumble over the stock cube and add the bay leaf. Season with pepper and stir again. Bring to the boil, then reduce the heat until it is simmering. Half-cover the pan with the lid and continue to simmer gently for 25-30 minutes, stirring the sauce more and more regularly as it thickens. Meanwhile, bring a large pot of salted water to the boil. Add the spaghetti and cook until al dente.Divide the spaghetti between bowls and top with the bolognese sauce. Season with black pepper and Parmesan. Put the vegetables in a large, heavy-based saucepan and cover with 500ml/18fl oz water. Bring to the boil, then simmer for 8-10 minutes, or until the onion and pepper are very soft. Remove from the heat and blend the contents to a smooth purée using a hand-held blender. Set aside and keep warm. Put the vegetables in a large, heavy-based saucepan and cover with 500ml/18fl oz water. Bring to the boil, then simmer for 8-10 minutes, or until the onion and pepper are very soft. Remove from the heat and blend the contents to a smooth purée using a hand-held blender. Set aside and keep warm. Heat a separate, non-stick, lidded saucepan over a medium heat. Dry-fry the beef mince for 3-5 minutes, stirring with a wooden spoon to break up any large clumps, until lightly browned on the outside. Heat a separate, non-stick, lidded saucepan over a medium heat. Dry-fry the beef mince for 3-5 minutes, stirring with a wooden spoon to break up any large clumps, until lightly browned on the outside. Add the puréed vegetables, chopped tomatoes, tomato purée and dried herbs to the pan, stirring well to combine. Crumble over the stock cube and add the bay leaf. Season with pepper and stir again. Add the puréed vegetables, chopped tomatoes, tomato purée and dried herbs to the pan, stirring well to combine. Crumble over the stock cube and add the bay leaf. Season with pepper and stir again. Bring to the boil, then reduce the heat until it is simmering. Half-cover the pan with the lid and continue to simmer gently for 25-30 minutes, stirring the sauce more and more regularly as it thickens. Bring to the boil, then reduce the heat until it is simmering. Half-cover the pan with the lid and continue to simmer gently for 25-30 minutes, stirring the sauce more and more regularly as it thickens. Meanwhile, bring a large pot of salted water to the boil. Add the spaghetti and cook until al dente. Meanwhile, bring a large pot of salted water to the boil. Add the spaghetti and cook until al dente. Divide the spaghetti between bowls and top with the bolognese sauce. Season with black pepper and Parmesan. Divide the spaghetti between bowls and top with the bolognese sauce. Season with black pepper and Parmesan. Recipe tips If you don’t own a hand-held blender, set the sauce aside to cool slightly, then transfer it to a food processor and blend until smooth. | {
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"title": "Spaghetti bolognese with hidden veggies recipe",
"content": "An average of 4.1 out of 5 stars from 28 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/spaghetti_bolognese_with_23409_16x9.jpg This meaty bolognese hides lots of lovely vegetables, making it a healthy recipe for all the family. Equipment and preparation: For this recipe you will need a hand-held blender or a food processor. This meal when served as six portions provides 355 kcal, 26g protein, 42g carbohydrate (of which 7.5g sugars), 9.5g fat (of which 4g saturates), 4g fibre and 0.6g salt per portion. 1 onion, roughly chopped1 carrot, peeled, finely grated1 courgette, trimmed, finely grated1 red pepper, deseeded, thinly sliced500g/1lb 2oz lean beef mince400g tin chopped tomatoes2 tbsp tomato purée 1 tsp dried oregano or dried mixed herbs1 beef stock cube1 bay leaf300g/10½oz dried spaghettisalt and freshly ground black pepper 1 onion, roughly chopped 1 carrot, peeled, finely grated 1 courgette, trimmed, finely grated 1 red pepper, deseeded, thinly sliced 500g/1lb 2oz lean beef mince 400g tin chopped tomatoes 2 tbsp tomato purée 1 tsp dried oregano or dried mixed herbs 1 beef stock cube 1 bay leaf 300g/10½oz dried spaghetti salt and freshly ground black pepper grated Parmesan cheese, or similar hard Italian cheese grated Parmesan cheese, or similar hard Italian cheese Method Put the vegetables in a large, heavy-based saucepan and cover with 500ml/18fl oz water. Bring to the boil, then simmer for 8-10 minutes, or until the onion and pepper are very soft. Remove from the heat and blend the contents to a smooth purée using a hand-held blender. Set aside and keep warm.Heat a separate, non-stick, lidded saucepan over a medium heat. Dry-fry the beef mince for 3-5 minutes, stirring with a wooden spoon to break up any large clumps, until lightly browned on the outside. Add the puréed vegetables, chopped tomatoes, tomato purée and dried herbs to the pan, stirring well to combine. Crumble over the stock cube and add the bay leaf. Season with pepper and stir again. Bring to the boil, then reduce the heat until it is simmering. Half-cover the pan with the lid and continue to simmer gently for 25-30 minutes, stirring the sauce more and more regularly as it thickens. Meanwhile, bring a large pot of salted water to the boil. Add the spaghetti and cook until al dente.Divide the spaghetti between bowls and top with the bolognese sauce. Season with black pepper and Parmesan. Put the vegetables in a large, heavy-based saucepan and cover with 500ml/18fl oz water. Bring to the boil, then simmer for 8-10 minutes, or until the onion and pepper are very soft. Remove from the heat and blend the contents to a smooth purée using a hand-held blender. Set aside and keep warm. Put the vegetables in a large, heavy-based saucepan and cover with 500ml/18fl oz water. Bring to the boil, then simmer for 8-10 minutes, or until the onion and pepper are very soft. Remove from the heat and blend the contents to a smooth purée using a hand-held blender. Set aside and keep warm. Heat a separate, non-stick, lidded saucepan over a medium heat. Dry-fry the beef mince for 3-5 minutes, stirring with a wooden spoon to break up any large clumps, until lightly browned on the outside. Heat a separate, non-stick, lidded saucepan over a medium heat. Dry-fry the beef mince for 3-5 minutes, stirring with a wooden spoon to break up any large clumps, until lightly browned on the outside. Add the puréed vegetables, chopped tomatoes, tomato purée and dried herbs to the pan, stirring well to combine. Crumble over the stock cube and add the bay leaf. Season with pepper and stir again. Add the puréed vegetables, chopped tomatoes, tomato purée and dried herbs to the pan, stirring well to combine. Crumble over the stock cube and add the bay leaf. Season with pepper and stir again. Bring to the boil, then reduce the heat until it is simmering. Half-cover the pan with the lid and continue to simmer gently for 25-30 minutes, stirring the sauce more and more regularly as it thickens. Bring to the boil, then reduce the heat until it is simmering. Half-cover the pan with the lid and continue to simmer gently for 25-30 minutes, stirring the sauce more and more regularly as it thickens. Meanwhile, bring a large pot of salted water to the boil. Add the spaghetti and cook until al dente. Meanwhile, bring a large pot of salted water to the boil. Add the spaghetti and cook until al dente. Divide the spaghetti between bowls and top with the bolognese sauce. Season with black pepper and Parmesan. Divide the spaghetti between bowls and top with the bolognese sauce. Season with black pepper and Parmesan. Recipe tips If you don’t own a hand-held blender, set the sauce aside to cool slightly, then transfer it to a food processor and blend until smooth."
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} | 4c520e6079f023818530c071e923a3f94bb4a1229ca9fa6365f981604aee2f79 | Sweetcorn fritters with sweet chilli dip recipe
An average of 4.9 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sweetcorn_fritters_with_76583_16x9.jpg These fritters made from tinned sweetcorn pop with fresh chilli and herbs. They're so easy and quick to make that you could easily make them for lunch, or go for the full slaw side for dinner. Each serving provides 397 kcal, 14g protein, 53g carbohydrates (of which 20g sugars), 12.5g fat (of which 3g saturates), 8.5g fibre and 1.9g salt. 1 large free-range egg75g/2¾oz self-raising flour198g tin sweetcorn, undrained2 spring onions, trimmed and finely sliced1 long green or red chilli, finely chopped and seeds removed, if preferred25g/1oz fresh coriander leaves, finely chopped½ tsp flaked sea salt or ¼ tsp fine saltfreshly ground black pepper1 tbsp extra virgin olive oil4 tbsp natural yoghurt2 tsp sweet chilli dipping sauce 2 cherry tomatoes, to servemixed leaves, to servelime wedges, for squeezing 1 large free-range egg 75g/2¾oz self-raising flour 198g tin sweetcorn, undrained 2 spring onions, trimmed and finely sliced 1 long green or red chilli, finely chopped and seeds removed, if preferred 25g/1oz fresh coriander leaves, finely chopped ½ tsp flaked sea salt or ¼ tsp fine salt freshly ground black pepper 1 tbsp extra virgin olive oil 4 tbsp natural yoghurt 2 tsp sweet chilli dipping sauce 2 cherry tomatoes, to serve mixed leaves, to serve lime wedges, for squeezing 75g/2¾oz red cabbage, very finely shredded1 carrot, peeled and roughly grated2 spring onions, trimmed and finely sliced½ lime, juice only 75g/2¾oz red cabbage, very finely shredded 1 carrot, peeled and roughly grated 2 spring onions, trimmed and finely sliced ½ lime, juice only Method Break the egg into a bowl and add the flour and 2 tablespoons of water. Beat with a wooden spoon until smooth and thick. Stir in the sweetcorn with the liquid contents of its tin and add the spring onions, chilli, coriander, salt and lots of pepper. Mix well.Heat half of the oil in a large, non-stick frying pan. Gently drop 3 large spoonfuls of sweetcorn batter into the pan, keeping the fritters about 2–3cm/¾–1¼in apart. Flatten slightly with the back of a spoon. Cook over a medium–high heat for 3–4 minutes, or until the surface of each fritter looks dry and set and the base is lightly browned. Turn over with a spatula and cook on the other side for a further 2–3 minutes, or until lightly browned and cooked through. Transfer to a warmed plate, lined with kitchen paper. Add the remaining oil to the pan and cook the remaining 3 fritters in the same way.While the fritters are cooking, mix the yoghurt with the chilli sauce. For the slaw, mix together the cabbage, carrot, spring onions and lime juice in a small bowl. Serve the fritters with the chilli-yogurt dip, slaw, tomatoes, mixed leaves and lime wedges for squeezing over the top. Break the egg into a bowl and add the flour and 2 tablespoons of water. Beat with a wooden spoon until smooth and thick. Stir in the sweetcorn with the liquid contents of its tin and add the spring onions, chilli, coriander, salt and lots of pepper. Mix well. Break the egg into a bowl and add the flour and 2 tablespoons of water. Beat with a wooden spoon until smooth and thick. Stir in the sweetcorn with the liquid contents of its tin and add the spring onions, chilli, coriander, salt and lots of pepper. Mix well. Heat half of the oil in a large, non-stick frying pan. Gently drop 3 large spoonfuls of sweetcorn batter into the pan, keeping the fritters about 2–3cm/¾–1¼in apart. Flatten slightly with the back of a spoon. Cook over a medium–high heat for 3–4 minutes, or until the surface of each fritter looks dry and set and the base is lightly browned. Heat half of the oil in a large, non-stick frying pan. Gently drop 3 large spoonfuls of sweetcorn batter into the pan, keeping the fritters about 2–3cm/¾–1¼in apart. Flatten slightly with the back of a spoon. Cook over a medium–high heat for 3–4 minutes, or until the surface of each fritter looks dry and set and the base is lightly browned. Turn over with a spatula and cook on the other side for a further 2–3 minutes, or until lightly browned and cooked through. Transfer to a warmed plate, lined with kitchen paper. Add the remaining oil to the pan and cook the remaining 3 fritters in the same way. Turn over with a spatula and cook on the other side for a further 2–3 minutes, or until lightly browned and cooked through. Transfer to a warmed plate, lined with kitchen paper. Add the remaining oil to the pan and cook the remaining 3 fritters in the same way. While the fritters are cooking, mix the yoghurt with the chilli sauce. For the slaw, mix together the cabbage, carrot, spring onions and lime juice in a small bowl. Serve the fritters with the chilli-yogurt dip, slaw, tomatoes, mixed leaves and lime wedges for squeezing over the top. While the fritters are cooking, mix the yoghurt with the chilli sauce. For the slaw, mix together the cabbage, carrot, spring onions and lime juice in a small bowl. Serve the fritters with the chilli-yogurt dip, slaw, tomatoes, mixed leaves and lime wedges for squeezing over the top. | {
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"title": "Sweetcorn fritters with sweet chilli dip recipe",
"content": "An average of 4.9 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sweetcorn_fritters_with_76583_16x9.jpg These fritters made from tinned sweetcorn pop with fresh chilli and herbs. They're so easy and quick to make that you could easily make them for lunch, or go for the full slaw side for dinner. Each serving provides 397 kcal, 14g protein, 53g carbohydrates (of which 20g sugars), 12.5g fat (of which 3g saturates), 8.5g fibre and 1.9g salt. 1 large free-range egg75g/2¾oz self-raising flour198g tin sweetcorn, undrained2 spring onions, trimmed and finely sliced1 long green or red chilli, finely chopped and seeds removed, if preferred25g/1oz fresh coriander leaves, finely chopped½ tsp flaked sea salt or ¼ tsp fine saltfreshly ground black pepper1 tbsp extra virgin olive oil4 tbsp natural yoghurt2 tsp sweet chilli dipping sauce 2 cherry tomatoes, to servemixed leaves, to servelime wedges, for squeezing 1 large free-range egg 75g/2¾oz self-raising flour 198g tin sweetcorn, undrained 2 spring onions, trimmed and finely sliced 1 long green or red chilli, finely chopped and seeds removed, if preferred 25g/1oz fresh coriander leaves, finely chopped ½ tsp flaked sea salt or ¼ tsp fine salt freshly ground black pepper 1 tbsp extra virgin olive oil 4 tbsp natural yoghurt 2 tsp sweet chilli dipping sauce 2 cherry tomatoes, to serve mixed leaves, to serve lime wedges, for squeezing 75g/2¾oz red cabbage, very finely shredded1 carrot, peeled and roughly grated2 spring onions, trimmed and finely sliced½ lime, juice only 75g/2¾oz red cabbage, very finely shredded 1 carrot, peeled and roughly grated 2 spring onions, trimmed and finely sliced ½ lime, juice only Method Break the egg into a bowl and add the flour and 2 tablespoons of water. Beat with a wooden spoon until smooth and thick. Stir in the sweetcorn with the liquid contents of its tin and add the spring onions, chilli, coriander, salt and lots of pepper. Mix well.Heat half of the oil in a large, non-stick frying pan. Gently drop 3 large spoonfuls of sweetcorn batter into the pan, keeping the fritters about 2–3cm/¾–1¼in apart. Flatten slightly with the back of a spoon. Cook over a medium–high heat for 3–4 minutes, or until the surface of each fritter looks dry and set and the base is lightly browned. Turn over with a spatula and cook on the other side for a further 2–3 minutes, or until lightly browned and cooked through. Transfer to a warmed plate, lined with kitchen paper. Add the remaining oil to the pan and cook the remaining 3 fritters in the same way.While the fritters are cooking, mix the yoghurt with the chilli sauce. For the slaw, mix together the cabbage, carrot, spring onions and lime juice in a small bowl. Serve the fritters with the chilli-yogurt dip, slaw, tomatoes, mixed leaves and lime wedges for squeezing over the top. Break the egg into a bowl and add the flour and 2 tablespoons of water. Beat with a wooden spoon until smooth and thick. Stir in the sweetcorn with the liquid contents of its tin and add the spring onions, chilli, coriander, salt and lots of pepper. Mix well. Break the egg into a bowl and add the flour and 2 tablespoons of water. Beat with a wooden spoon until smooth and thick. Stir in the sweetcorn with the liquid contents of its tin and add the spring onions, chilli, coriander, salt and lots of pepper. Mix well. Heat half of the oil in a large, non-stick frying pan. Gently drop 3 large spoonfuls of sweetcorn batter into the pan, keeping the fritters about 2–3cm/¾–1¼in apart. Flatten slightly with the back of a spoon. Cook over a medium–high heat for 3–4 minutes, or until the surface of each fritter looks dry and set and the base is lightly browned. Heat half of the oil in a large, non-stick frying pan. Gently drop 3 large spoonfuls of sweetcorn batter into the pan, keeping the fritters about 2–3cm/¾–1¼in apart. Flatten slightly with the back of a spoon. Cook over a medium–high heat for 3–4 minutes, or until the surface of each fritter looks dry and set and the base is lightly browned. Turn over with a spatula and cook on the other side for a further 2–3 minutes, or until lightly browned and cooked through. Transfer to a warmed plate, lined with kitchen paper. Add the remaining oil to the pan and cook the remaining 3 fritters in the same way. Turn over with a spatula and cook on the other side for a further 2–3 minutes, or until lightly browned and cooked through. Transfer to a warmed plate, lined with kitchen paper. Add the remaining oil to the pan and cook the remaining 3 fritters in the same way. While the fritters are cooking, mix the yoghurt with the chilli sauce. For the slaw, mix together the cabbage, carrot, spring onions and lime juice in a small bowl. Serve the fritters with the chilli-yogurt dip, slaw, tomatoes, mixed leaves and lime wedges for squeezing over the top. While the fritters are cooking, mix the yoghurt with the chilli sauce. For the slaw, mix together the cabbage, carrot, spring onions and lime juice in a small bowl. Serve the fritters with the chilli-yogurt dip, slaw, tomatoes, mixed leaves and lime wedges for squeezing over the top."
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} | f0dd0a0ab1bebf4456f2608958b0204c8ee63ddbfa537603f8addcb5bf6b0f2f | Easy chana masala recipe
An average of 3.9 out of 5 stars from 16 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/chana_masala_24511_16x9.jpg This easy vegan chana masala recipe gives you a warm, cosy feeling in no time at all. Perfect for any season, this chickpea curry is one to bookmark. Each serving provides 327 kcal, 14g protein, 39g carbohydrates (of which 14.5g sugars), 10.5g fat (of which 1g saturates), 11g fibre and 0.6g salt. 1 tbsp vegetable or olive oil 1 onion, finely chopped1 tbsp garam masala 4 garlic cloves, crushed 5cm/2in piece fresh root ginger, peeled and grated 2 red finger chillies, very finely chopped 20g/¾oz fresh coriander, finely chopped, reserving a few leaves for garnish400g tin chickpeas, drained2 x 400g tin chopped tomatoes1–3 tsp caster sugar, to taste (optional)pinch salt, to taste1–2 tbsp lemon juice, to taste 1 tbsp vegetable or olive oil 1 onion, finely chopped 1 tbsp garam masala 4 garlic cloves, crushed 5cm/2in piece fresh root ginger, peeled and grated 2 red finger chillies, very finely chopped 20g/¾oz fresh coriander, finely chopped, reserving a few leaves for garnish 400g tin chickpeas, drained 2 x 400g tin chopped tomatoes 1–3 tsp caster sugar, to taste (optional) pinch salt, to taste 1–2 tbsp lemon juice, to taste Method Heat the oil in a medium pan, add the onion and garam masala and cook for 5–8 minutes, until soft and translucent. Add the garlic, ginger, chillies and the chopped coriander, setting some coriander aside for garnish. Cook over a low heat for 3–5 minutes until fragrant. Add the chickpeas and tomatoes and bring to the boil. Reduce the heat and simmer uncovered for 20 minutes, until reduced to the consistency of thick soup. If it is looking too thick, add a splash of water.Remove from the heat, taste, and add the sugar, salt and lemon juice to taste.Serve sprinkled with reserved coriander leaves. Heat the oil in a medium pan, add the onion and garam masala and cook for 5–8 minutes, until soft and translucent. Heat the oil in a medium pan, add the onion and garam masala and cook for 5–8 minutes, until soft and translucent. Add the garlic, ginger, chillies and the chopped coriander, setting some coriander aside for garnish. Cook over a low heat for 3–5 minutes until fragrant. Add the garlic, ginger, chillies and the chopped coriander, setting some coriander aside for garnish. Cook over a low heat for 3–5 minutes until fragrant. Add the chickpeas and tomatoes and bring to the boil. Reduce the heat and simmer uncovered for 20 minutes, until reduced to the consistency of thick soup. If it is looking too thick, add a splash of water. Add the chickpeas and tomatoes and bring to the boil. Reduce the heat and simmer uncovered for 20 minutes, until reduced to the consistency of thick soup. If it is looking too thick, add a splash of water. Remove from the heat, taste, and add the sugar, salt and lemon juice to taste. Remove from the heat, taste, and add the sugar, salt and lemon juice to taste. Serve sprinkled with reserved coriander leaves. Serve sprinkled with reserved coriander leaves. | {
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"content": "An average of 3.9 out of 5 stars from 16 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/chana_masala_24511_16x9.jpg This easy vegan chana masala recipe gives you a warm, cosy feeling in no time at all. Perfect for any season, this chickpea curry is one to bookmark. Each serving provides 327 kcal, 14g protein, 39g carbohydrates (of which 14.5g sugars), 10.5g fat (of which 1g saturates), 11g fibre and 0.6g salt. 1 tbsp vegetable or olive oil 1 onion, finely chopped1 tbsp garam masala 4 garlic cloves, crushed 5cm/2in piece fresh root ginger, peeled and grated 2 red finger chillies, very finely chopped 20g/¾oz fresh coriander, finely chopped, reserving a few leaves for garnish400g tin chickpeas, drained2 x 400g tin chopped tomatoes1–3 tsp caster sugar, to taste (optional)pinch salt, to taste1–2 tbsp lemon juice, to taste 1 tbsp vegetable or olive oil 1 onion, finely chopped 1 tbsp garam masala 4 garlic cloves, crushed 5cm/2in piece fresh root ginger, peeled and grated 2 red finger chillies, very finely chopped 20g/¾oz fresh coriander, finely chopped, reserving a few leaves for garnish 400g tin chickpeas, drained 2 x 400g tin chopped tomatoes 1–3 tsp caster sugar, to taste (optional) pinch salt, to taste 1–2 tbsp lemon juice, to taste Method Heat the oil in a medium pan, add the onion and garam masala and cook for 5–8 minutes, until soft and translucent. Add the garlic, ginger, chillies and the chopped coriander, setting some coriander aside for garnish. Cook over a low heat for 3–5 minutes until fragrant. Add the chickpeas and tomatoes and bring to the boil. Reduce the heat and simmer uncovered for 20 minutes, until reduced to the consistency of thick soup. If it is looking too thick, add a splash of water.Remove from the heat, taste, and add the sugar, salt and lemon juice to taste.Serve sprinkled with reserved coriander leaves. Heat the oil in a medium pan, add the onion and garam masala and cook for 5–8 minutes, until soft and translucent. Heat the oil in a medium pan, add the onion and garam masala and cook for 5–8 minutes, until soft and translucent. Add the garlic, ginger, chillies and the chopped coriander, setting some coriander aside for garnish. Cook over a low heat for 3–5 minutes until fragrant. Add the garlic, ginger, chillies and the chopped coriander, setting some coriander aside for garnish. Cook over a low heat for 3–5 minutes until fragrant. Add the chickpeas and tomatoes and bring to the boil. Reduce the heat and simmer uncovered for 20 minutes, until reduced to the consistency of thick soup. If it is looking too thick, add a splash of water. Add the chickpeas and tomatoes and bring to the boil. Reduce the heat and simmer uncovered for 20 minutes, until reduced to the consistency of thick soup. If it is looking too thick, add a splash of water. Remove from the heat, taste, and add the sugar, salt and lemon juice to taste. Remove from the heat, taste, and add the sugar, salt and lemon juice to taste. Serve sprinkled with reserved coriander leaves. Serve sprinkled with reserved coriander leaves."
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} | f06bd1935986f2028174b05ead52f6ad18932a8bb3bfd7d357731dfc6d3bb5a5 | Jerk pork with sweet potato mash recipe
An average of 4.8 out of 5 stars from 25 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/jerk_pork_with_sweet_40784_16x9.jpg Spices add flavour to a dish without extra calories. If you like heat, add chopped chilli to the salsa for extra oomph. Sweet potatoes cook quickly to a softness that can be mashed without butter. Each serving provides 467 kcal, 36g protein, 54.5g carbohydrates (of which 26.5g sugars), 10g fat (of which 3g saturates), 8g fibre and 1.5g salt. 2 tsp jerk seasoning1½ tsp runny honey100ml/3½fl oz pineapple juice (from 227g tin pineapple rings)300g/10½oz pork tenderloin1 tsp olive oil1 x 350g/12oz sweet potato, peeled and cut into 3cm/1¼in pieces 2 tsp jerk seasoning 1½ tsp runny honey 100ml/3½fl oz pineapple juice (from 227g tin pineapple rings) 300g/10½oz pork tenderloin 1 tsp olive oil 1 x 350g/12oz sweet potato, peeled and cut into 3cm/1¼in pieces 2 tinned pineapple rings (about 100g/3½oz), drained and finely chopped3 spring onions, thinly sliced2 tbsp roughly chopped fresh coriander leaf½ lime, juice only1 tsp olive oil½ red chilli, deseeded and finely dicedpinch salt 2 tinned pineapple rings (about 100g/3½oz), drained and finely chopped 3 spring onions, thinly sliced 2 tbsp roughly chopped fresh coriander leaf ½ lime, juice only 1 tsp olive oil ½ red chilli, deseeded and finely diced pinch salt Method Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork. Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times.Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil.Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side.Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through.Meanwhile, bring a saucepan of lightly salted water to the boil and simmer the sweet potato for 15 minutes until tender. Drain, mash and season with salt and pepper.To make the salsa, mix the pineapple, spring onion, coriander, a squeeze of lime juice, olive oil, chilli and salt together in a bowl and set aside for at least 10 minutes.Turn the meat over in its reduced marinade and leave to rest for 5 minutes. Cut the pork into 2cm/¾in-thick slices and serve with the mash and salsa. Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork. Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times. Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork. Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times. Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil. Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil. Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side. Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side. Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through. Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through. Meanwhile, bring a saucepan of lightly salted water to the boil and simmer the sweet potato for 15 minutes until tender. Drain, mash and season with salt and pepper. Meanwhile, bring a saucepan of lightly salted water to the boil and simmer the sweet potato for 15 minutes until tender. Drain, mash and season with salt and pepper. To make the salsa, mix the pineapple, spring onion, coriander, a squeeze of lime juice, olive oil, chilli and salt together in a bowl and set aside for at least 10 minutes. To make the salsa, mix the pineapple, spring onion, coriander, a squeeze of lime juice, olive oil, chilli and salt together in a bowl and set aside for at least 10 minutes. Turn the meat over in its reduced marinade and leave to rest for 5 minutes. Cut the pork into 2cm/¾in-thick slices and serve with the mash and salsa. Turn the meat over in its reduced marinade and leave to rest for 5 minutes. Cut the pork into 2cm/¾in-thick slices and serve with the mash and salsa. | {
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"title": "Jerk pork with sweet potato mash recipe",
"content": "An average of 4.8 out of 5 stars from 25 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/jerk_pork_with_sweet_40784_16x9.jpg Spices add flavour to a dish without extra calories. If you like heat, add chopped chilli to the salsa for extra oomph. Sweet potatoes cook quickly to a softness that can be mashed without butter. Each serving provides 467 kcal, 36g protein, 54.5g carbohydrates (of which 26.5g sugars), 10g fat (of which 3g saturates), 8g fibre and 1.5g salt. 2 tsp jerk seasoning1½ tsp runny honey100ml/3½fl oz pineapple juice (from 227g tin pineapple rings)300g/10½oz pork tenderloin1 tsp olive oil1 x 350g/12oz sweet potato, peeled and cut into 3cm/1¼in pieces 2 tsp jerk seasoning 1½ tsp runny honey 100ml/3½fl oz pineapple juice (from 227g tin pineapple rings) 300g/10½oz pork tenderloin 1 tsp olive oil 1 x 350g/12oz sweet potato, peeled and cut into 3cm/1¼in pieces 2 tinned pineapple rings (about 100g/3½oz), drained and finely chopped3 spring onions, thinly sliced2 tbsp roughly chopped fresh coriander leaf½ lime, juice only1 tsp olive oil½ red chilli, deseeded and finely dicedpinch salt 2 tinned pineapple rings (about 100g/3½oz), drained and finely chopped 3 spring onions, thinly sliced 2 tbsp roughly chopped fresh coriander leaf ½ lime, juice only 1 tsp olive oil ½ red chilli, deseeded and finely diced pinch salt Method Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork. Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times.Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil.Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side.Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through.Meanwhile, bring a saucepan of lightly salted water to the boil and simmer the sweet potato for 15 minutes until tender. Drain, mash and season with salt and pepper.To make the salsa, mix the pineapple, spring onion, coriander, a squeeze of lime juice, olive oil, chilli and salt together in a bowl and set aside for at least 10 minutes.Turn the meat over in its reduced marinade and leave to rest for 5 minutes. Cut the pork into 2cm/¾in-thick slices and serve with the mash and salsa. Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork. Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times. Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork. Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times. Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil. Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil. Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side. Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side. Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through. Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through. Meanwhile, bring a saucepan of lightly salted water to the boil and simmer the sweet potato for 15 minutes until tender. Drain, mash and season with salt and pepper. Meanwhile, bring a saucepan of lightly salted water to the boil and simmer the sweet potato for 15 minutes until tender. Drain, mash and season with salt and pepper. To make the salsa, mix the pineapple, spring onion, coriander, a squeeze of lime juice, olive oil, chilli and salt together in a bowl and set aside for at least 10 minutes. To make the salsa, mix the pineapple, spring onion, coriander, a squeeze of lime juice, olive oil, chilli and salt together in a bowl and set aside for at least 10 minutes. Turn the meat over in its reduced marinade and leave to rest for 5 minutes. Cut the pork into 2cm/¾in-thick slices and serve with the mash and salsa. Turn the meat over in its reduced marinade and leave to rest for 5 minutes. Cut the pork into 2cm/¾in-thick slices and serve with the mash and salsa."
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} | e2ca1b6316ab9db70032d16e2649348deea8ee019669753c65e2ff225ab99498 | Aubergine curry recipe
An average of 4.2 out of 5 stars from 20 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/aubergine_curry_79356_16x9.jpg This rich aubergine curry is full of spicy flavour and easy to make for a vegan main course the whole family will enjoy. Serve with freshly cooked rice, flatbreads or naan bread. Each serving provides 390 kcal, 6g protein, 33g carbohydrates (of which 12g sugars), 24g fat (of which 15g saturates), 9g fibre and 0.5g salt. 2 aubergines2 tbsp vegetable oil1 red onion, chopped1 tsp cumin seeds1–2 green chillies, finely chopped or sliced5 tsp panch phoran spice mix2 tsp finely grated garlic1 tbsp finely grated fresh root ginger2 potatoes (approx. 400g/14oz), peeled and cut into 1.5cm/5/8in cubes 5 large, ripe tomatoes, finely chopped400ml tin coconut milk1 tsp garam masalalarge handful fresh coriander (leaves and stalks), finely choppedsalt and freshly ground black pepper 2 aubergines 2 tbsp vegetable oil 1 red onion, chopped 1 tsp cumin seeds 1–2 green chillies, finely chopped or sliced 5 tsp panch phoran spice mix 2 tsp finely grated garlic 1 tbsp finely grated fresh root ginger 2 potatoes (approx. 400g/14oz), peeled and cut into 1.5cm/5/8in cubes 5 large, ripe tomatoes, finely chopped 400ml tin coconut milk 1 tsp garam masala large handful fresh coriander (leaves and stalks), finely chopped salt and freshly ground black pepper Method Using a vegetable peeler, peel the aubergines in zebra-like stripes. Trim and cut into 1.5cm/5/8in cubes.Heat the oil in a large frying pan and, when hot, add the onion, cumin, chillies, panch phoran, garlic, ginger, potatoes and aubergines. Stir-fry for 5–6 minutes, or until well coated.Add the tomatoes and stir fry for 2–3 minutes.Pour in the coconut milk, season with salt and pepper and bring to the boil. Stir, cover and simmer gently for 20 minutes, stirring occasionally, or until the potatoes and aubergines are tender.Stir in the garam masala and half the coriander and remove from the heat. Scatter over the remaining coriander and serve with rice, flatbreads or naan bread. Using a vegetable peeler, peel the aubergines in zebra-like stripes. Trim and cut into 1.5cm/5/8in cubes. Using a vegetable peeler, peel the aubergines in zebra-like stripes. Trim and cut into 1.5cm/5/8in cubes. Heat the oil in a large frying pan and, when hot, add the onion, cumin, chillies, panch phoran, garlic, ginger, potatoes and aubergines. Stir-fry for 5–6 minutes, or until well coated. Heat the oil in a large frying pan and, when hot, add the onion, cumin, chillies, panch phoran, garlic, ginger, potatoes and aubergines. Stir-fry for 5–6 minutes, or until well coated. Add the tomatoes and stir fry for 2–3 minutes. Add the tomatoes and stir fry for 2–3 minutes. Pour in the coconut milk, season with salt and pepper and bring to the boil. Stir, cover and simmer gently for 20 minutes, stirring occasionally, or until the potatoes and aubergines are tender. Pour in the coconut milk, season with salt and pepper and bring to the boil. Stir, cover and simmer gently for 20 minutes, stirring occasionally, or until the potatoes and aubergines are tender. Stir in the garam masala and half the coriander and remove from the heat. Scatter over the remaining coriander and serve with rice, flatbreads or naan bread. Stir in the garam masala and half the coriander and remove from the heat. Scatter over the remaining coriander and serve with rice, flatbreads or naan bread. Recipe tips Panch phoran is an Indian (Bengali) whole seed spice mix which is available in most supermarkets and online. If you cannot find it, make your own by mixing together 1 teaspoon each of fenugreek seeds, cumin seeds, nigella seeds, fennel seeds and black mustard seeds. | {
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"title": "Aubergine curry recipe",
"content": "An average of 4.2 out of 5 stars from 20 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/aubergine_curry_79356_16x9.jpg This rich aubergine curry is full of spicy flavour and easy to make for a vegan main course the whole family will enjoy. Serve with freshly cooked rice, flatbreads or naan bread. Each serving provides 390 kcal, 6g protein, 33g carbohydrates (of which 12g sugars), 24g fat (of which 15g saturates), 9g fibre and 0.5g salt. 2 aubergines2 tbsp vegetable oil1 red onion, chopped1 tsp cumin seeds1–2 green chillies, finely chopped or sliced5 tsp panch phoran spice mix2 tsp finely grated garlic1 tbsp finely grated fresh root ginger2 potatoes (approx. 400g/14oz), peeled and cut into 1.5cm/5/8in cubes 5 large, ripe tomatoes, finely chopped400ml tin coconut milk1 tsp garam masalalarge handful fresh coriander (leaves and stalks), finely choppedsalt and freshly ground black pepper 2 aubergines 2 tbsp vegetable oil 1 red onion, chopped 1 tsp cumin seeds 1–2 green chillies, finely chopped or sliced 5 tsp panch phoran spice mix 2 tsp finely grated garlic 1 tbsp finely grated fresh root ginger 2 potatoes (approx. 400g/14oz), peeled and cut into 1.5cm/5/8in cubes 5 large, ripe tomatoes, finely chopped 400ml tin coconut milk 1 tsp garam masala large handful fresh coriander (leaves and stalks), finely chopped salt and freshly ground black pepper Method Using a vegetable peeler, peel the aubergines in zebra-like stripes. Trim and cut into 1.5cm/5/8in cubes.Heat the oil in a large frying pan and, when hot, add the onion, cumin, chillies, panch phoran, garlic, ginger, potatoes and aubergines. Stir-fry for 5–6 minutes, or until well coated.Add the tomatoes and stir fry for 2–3 minutes.Pour in the coconut milk, season with salt and pepper and bring to the boil. Stir, cover and simmer gently for 20 minutes, stirring occasionally, or until the potatoes and aubergines are tender.Stir in the garam masala and half the coriander and remove from the heat. Scatter over the remaining coriander and serve with rice, flatbreads or naan bread. Using a vegetable peeler, peel the aubergines in zebra-like stripes. Trim and cut into 1.5cm/5/8in cubes. Using a vegetable peeler, peel the aubergines in zebra-like stripes. Trim and cut into 1.5cm/5/8in cubes. Heat the oil in a large frying pan and, when hot, add the onion, cumin, chillies, panch phoran, garlic, ginger, potatoes and aubergines. Stir-fry for 5–6 minutes, or until well coated. Heat the oil in a large frying pan and, when hot, add the onion, cumin, chillies, panch phoran, garlic, ginger, potatoes and aubergines. Stir-fry for 5–6 minutes, or until well coated. Add the tomatoes and stir fry for 2–3 minutes. Add the tomatoes and stir fry for 2–3 minutes. Pour in the coconut milk, season with salt and pepper and bring to the boil. Stir, cover and simmer gently for 20 minutes, stirring occasionally, or until the potatoes and aubergines are tender. Pour in the coconut milk, season with salt and pepper and bring to the boil. Stir, cover and simmer gently for 20 minutes, stirring occasionally, or until the potatoes and aubergines are tender. Stir in the garam masala and half the coriander and remove from the heat. Scatter over the remaining coriander and serve with rice, flatbreads or naan bread. Stir in the garam masala and half the coriander and remove from the heat. Scatter over the remaining coriander and serve with rice, flatbreads or naan bread. Recipe tips Panch phoran is an Indian (Bengali) whole seed spice mix which is available in most supermarkets and online. If you cannot find it, make your own by mixing together 1 teaspoon each of fenugreek seeds, cumin seeds, nigella seeds, fennel seeds and black mustard seeds."
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} | 25e196e7c71865987b731eb082cfb0ad081604b611d9424dcf68cb430ca8721a | Chinese plum chicken recipe
An average of 4.5 out of 5 stars from 14 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chinese_plum_chicken_26015_16x9.jpg This Chinese plum chicken bake is a tangy high-protein, low-calorie supper that can be made quickly after work or prepped the night before. Each serving provides 457 kcal, 43g protein, 52g carbohydrates (of which 18g sugars), 7g fat (of which 1.5g saturates), 9g fibre and 1.4g salt. 1 tbsp olive oil2 onions, thinly sliced 3 garlic cloves, finely chopped10 plums, quartered and stoned 4cm/1½in fresh ginger, peeled and finely chopped8 chicken thighs, boneless, skin removed2 tbsp soy saucelarge pinch caster sugar150g/5½oz white long grain rice1 large head broccoli, cut into floretshandful coriander leaves, roughly chopped, to garnish 1 tbsp olive oil 2 onions, thinly sliced 3 garlic cloves, finely chopped 10 plums, quartered and stoned 4cm/1½in fresh ginger, peeled and finely chopped 8 chicken thighs, boneless, skin removed 2 tbsp soy sauce large pinch caster sugar 150g/5½oz white long grain rice 1 large head broccoli, cut into florets handful coriander leaves, roughly chopped, to garnish Method Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a casserole dish over a medium heat. Add the onions and garlic and cook until softened, stirring occasionally. Stir in the plums, ginger, chicken, soy sauce, sugar and 100ml/3½fl oz water. Cover with a lid and bring to the boil.Transfer the dish to the oven and bake for 30–40 minutes, or until the chicken is cooked through and the plums have collapsed into a sauce. Taste and season with more soy sauce if necessary.Meanwhile, cook the rice according to the packet instructions. Leave with the lid on until ready to serve. Meanwhile, place the broccoli in a metal colander over a pan of simmering water. Cover with a lid and steam until just tender. Alternatively, cook using a steamer.Serve the rice with the plum chicken and broccoli. Scatter over the coriander. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a casserole dish over a medium heat. Add the onions and garlic and cook until softened, stirring occasionally. Heat the oil in a casserole dish over a medium heat. Add the onions and garlic and cook until softened, stirring occasionally. Stir in the plums, ginger, chicken, soy sauce, sugar and 100ml/3½fl oz water. Cover with a lid and bring to the boil. Stir in the plums, ginger, chicken, soy sauce, sugar and 100ml/3½fl oz water. Cover with a lid and bring to the boil. Transfer the dish to the oven and bake for 30–40 minutes, or until the chicken is cooked through and the plums have collapsed into a sauce. Taste and season with more soy sauce if necessary. Transfer the dish to the oven and bake for 30–40 minutes, or until the chicken is cooked through and the plums have collapsed into a sauce. Taste and season with more soy sauce if necessary. Meanwhile, cook the rice according to the packet instructions. Leave with the lid on until ready to serve. Meanwhile, cook the rice according to the packet instructions. Leave with the lid on until ready to serve. Meanwhile, place the broccoli in a metal colander over a pan of simmering water. Cover with a lid and steam until just tender. Alternatively, cook using a steamer. Meanwhile, place the broccoli in a metal colander over a pan of simmering water. Cover with a lid and steam until just tender. Alternatively, cook using a steamer. Serve the rice with the plum chicken and broccoli. Scatter over the coriander. Serve the rice with the plum chicken and broccoli. Scatter over the coriander. Recipe tips To make this dish gluten-free, use tamari sauce instead of soy sauce. | {
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"content": "An average of 4.5 out of 5 stars from 14 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chinese_plum_chicken_26015_16x9.jpg This Chinese plum chicken bake is a tangy high-protein, low-calorie supper that can be made quickly after work or prepped the night before. Each serving provides 457 kcal, 43g protein, 52g carbohydrates (of which 18g sugars), 7g fat (of which 1.5g saturates), 9g fibre and 1.4g salt. 1 tbsp olive oil2 onions, thinly sliced 3 garlic cloves, finely chopped10 plums, quartered and stoned 4cm/1½in fresh ginger, peeled and finely chopped8 chicken thighs, boneless, skin removed2 tbsp soy saucelarge pinch caster sugar150g/5½oz white long grain rice1 large head broccoli, cut into floretshandful coriander leaves, roughly chopped, to garnish 1 tbsp olive oil 2 onions, thinly sliced 3 garlic cloves, finely chopped 10 plums, quartered and stoned 4cm/1½in fresh ginger, peeled and finely chopped 8 chicken thighs, boneless, skin removed 2 tbsp soy sauce large pinch caster sugar 150g/5½oz white long grain rice 1 large head broccoli, cut into florets handful coriander leaves, roughly chopped, to garnish Method Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a casserole dish over a medium heat. Add the onions and garlic and cook until softened, stirring occasionally. Stir in the plums, ginger, chicken, soy sauce, sugar and 100ml/3½fl oz water. Cover with a lid and bring to the boil.Transfer the dish to the oven and bake for 30–40 minutes, or until the chicken is cooked through and the plums have collapsed into a sauce. Taste and season with more soy sauce if necessary.Meanwhile, cook the rice according to the packet instructions. Leave with the lid on until ready to serve. Meanwhile, place the broccoli in a metal colander over a pan of simmering water. Cover with a lid and steam until just tender. Alternatively, cook using a steamer.Serve the rice with the plum chicken and broccoli. Scatter over the coriander. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a casserole dish over a medium heat. Add the onions and garlic and cook until softened, stirring occasionally. Heat the oil in a casserole dish over a medium heat. Add the onions and garlic and cook until softened, stirring occasionally. Stir in the plums, ginger, chicken, soy sauce, sugar and 100ml/3½fl oz water. Cover with a lid and bring to the boil. Stir in the plums, ginger, chicken, soy sauce, sugar and 100ml/3½fl oz water. Cover with a lid and bring to the boil. Transfer the dish to the oven and bake for 30–40 minutes, or until the chicken is cooked through and the plums have collapsed into a sauce. Taste and season with more soy sauce if necessary. Transfer the dish to the oven and bake for 30–40 minutes, or until the chicken is cooked through and the plums have collapsed into a sauce. Taste and season with more soy sauce if necessary. Meanwhile, cook the rice according to the packet instructions. Leave with the lid on until ready to serve. Meanwhile, cook the rice according to the packet instructions. Leave with the lid on until ready to serve. Meanwhile, place the broccoli in a metal colander over a pan of simmering water. Cover with a lid and steam until just tender. Alternatively, cook using a steamer. Meanwhile, place the broccoli in a metal colander over a pan of simmering water. Cover with a lid and steam until just tender. Alternatively, cook using a steamer. Serve the rice with the plum chicken and broccoli. Scatter over the coriander. Serve the rice with the plum chicken and broccoli. Scatter over the coriander. Recipe tips To make this dish gluten-free, use tamari sauce instead of soy sauce."
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} | dbaa699167135d3994ae25696ac0d34c90feb400f6a6df7b09b3b0ce7eabf48e | Healthy cottage pie recipe
An average of 4.2 out of 5 stars from 21 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/ever-so-easy_cottage_pie_77158_16x9.jpg This healthy cottage pie recipe is a world away from diet food. It's hearty, nourishing and packed with vegetables and flavour. Each serving provides 483 kcal, 32.5g protein, 51g carbohydrates (of which 16.5g sugars), 14g fat (of which 6g saturates), 12g fibre and 1.2g salt. 400g/14oz lean beef mince (10% fat or less)1 onion, chopped2 celery sticks, trimmed and thinly sliced2 carrots, peeled and diced400g tin chopped tomatoes2 tbsp tomato purée1 beef stock cube1 tbsp Worcestershire sauce1 tsp dried mixed herbs100g/3½oz frozen peassea salt and freshly ground black pepper 400g/14oz lean beef mince (10% fat or less) 1 onion, chopped 2 celery sticks, trimmed and thinly sliced 2 carrots, peeled and diced 400g tin chopped tomatoes 2 tbsp tomato purée 1 beef stock cube 1 tbsp Worcestershire sauce 1 tsp dried mixed herbs 100g/3½oz frozen peas sea salt and freshly ground black pepper 700g/1lb 9oz floury potatoes, such as King Edwards or Maris Piper, peeled and cut into 4-cm/1½-in chunks2 leeks, trimmed and cut into 1-cm/½-in slices25g/1oz mature cheddar, grated 700g/1lb 9oz floury potatoes, such as King Edwards or Maris Piper, peeled and cut into 4-cm/1½-in chunks 2 leeks, trimmed and cut into 1-cm/½-in slices 25g/1oz mature cheddar, grated Method Place a large, non-stick saucepan or flameproof casserole over a medium heat. Add the beef, onion, celery and carrots to the pan and cook for 5 minutes. Use a couple of wooden spoons to break up the meat as it cooks. Stir in the tomatoes, tomato purée, stock cube, Worcestershire sauce and mixed herbs. Refill the tomato tin with water and pour into the pan. Season with a good pinch of salt and plenty of pepper. Bring to a simmer, then reduce the heat, cover loosely and simmer gently for about 25 minutes, stirring regularly. Meanwhile, to make the topping, put the potatoes into a large saucepan and cover with cold water. Bring to the boil, then reduce the heat slightly and simmer for 10 minutes. Add the leeks, return to a simmer and cook for 2 minutes more, or until the potatoes are tender but not falling apart.Preheat the oven to 220C/200C Fan/Gas 7. Drain the potatoes and leeks and return to the pan. Roughly crush the potatoes with a fork. Season with a little salt and lots of pepper.Stir the peas into the beef mixture then spoon into a 2 litre/3½ pint shallow ovenproof dish. Using a large spoon, top the beef mixture with the crushed potatoes. There is no need to do it too neatly. Scatter the cheese over the top.Bake for 25–30 minutes, or until the topping is golden brown and the filling is bubbling. Serve. Place a large, non-stick saucepan or flameproof casserole over a medium heat. Add the beef, onion, celery and carrots to the pan and cook for 5 minutes. Use a couple of wooden spoons to break up the meat as it cooks. Place a large, non-stick saucepan or flameproof casserole over a medium heat. Add the beef, onion, celery and carrots to the pan and cook for 5 minutes. Use a couple of wooden spoons to break up the meat as it cooks. Stir in the tomatoes, tomato purée, stock cube, Worcestershire sauce and mixed herbs. Refill the tomato tin with water and pour into the pan. Season with a good pinch of salt and plenty of pepper. Bring to a simmer, then reduce the heat, cover loosely and simmer gently for about 25 minutes, stirring regularly. Stir in the tomatoes, tomato purée, stock cube, Worcestershire sauce and mixed herbs. Refill the tomato tin with water and pour into the pan. Season with a good pinch of salt and plenty of pepper. Bring to a simmer, then reduce the heat, cover loosely and simmer gently for about 25 minutes, stirring regularly. Meanwhile, to make the topping, put the potatoes into a large saucepan and cover with cold water. Bring to the boil, then reduce the heat slightly and simmer for 10 minutes. Add the leeks, return to a simmer and cook for 2 minutes more, or until the potatoes are tender but not falling apart. Meanwhile, to make the topping, put the potatoes into a large saucepan and cover with cold water. Bring to the boil, then reduce the heat slightly and simmer for 10 minutes. Add the leeks, return to a simmer and cook for 2 minutes more, or until the potatoes are tender but not falling apart. Preheat the oven to 220C/200C Fan/Gas 7. Drain the potatoes and leeks and return to the pan. Roughly crush the potatoes with a fork. Season with a little salt and lots of pepper. Preheat the oven to 220C/200C Fan/Gas 7. Drain the potatoes and leeks and return to the pan. Roughly crush the potatoes with a fork. Season with a little salt and lots of pepper. Stir the peas into the beef mixture then spoon into a 2 litre/3½ pint shallow ovenproof dish. Using a large spoon, top the beef mixture with the crushed potatoes. There is no need to do it too neatly. Scatter the cheese over the top. Stir the peas into the beef mixture then spoon into a 2 litre/3½ pint shallow ovenproof dish. Using a large spoon, top the beef mixture with the crushed potatoes. There is no need to do it too neatly. Scatter the cheese over the top. Bake for 25–30 minutes, or until the topping is golden brown and the filling is bubbling. Serve. Bake for 25–30 minutes, or until the topping is golden brown and the filling is bubbling. Serve. | {
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"content": "An average of 4.2 out of 5 stars from 21 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/ever-so-easy_cottage_pie_77158_16x9.jpg This healthy cottage pie recipe is a world away from diet food. It's hearty, nourishing and packed with vegetables and flavour. Each serving provides 483 kcal, 32.5g protein, 51g carbohydrates (of which 16.5g sugars), 14g fat (of which 6g saturates), 12g fibre and 1.2g salt. 400g/14oz lean beef mince (10% fat or less)1 onion, chopped2 celery sticks, trimmed and thinly sliced2 carrots, peeled and diced400g tin chopped tomatoes2 tbsp tomato purée1 beef stock cube1 tbsp Worcestershire sauce1 tsp dried mixed herbs100g/3½oz frozen peassea salt and freshly ground black pepper 400g/14oz lean beef mince (10% fat or less) 1 onion, chopped 2 celery sticks, trimmed and thinly sliced 2 carrots, peeled and diced 400g tin chopped tomatoes 2 tbsp tomato purée 1 beef stock cube 1 tbsp Worcestershire sauce 1 tsp dried mixed herbs 100g/3½oz frozen peas sea salt and freshly ground black pepper 700g/1lb 9oz floury potatoes, such as King Edwards or Maris Piper, peeled and cut into 4-cm/1½-in chunks2 leeks, trimmed and cut into 1-cm/½-in slices25g/1oz mature cheddar, grated 700g/1lb 9oz floury potatoes, such as King Edwards or Maris Piper, peeled and cut into 4-cm/1½-in chunks 2 leeks, trimmed and cut into 1-cm/½-in slices 25g/1oz mature cheddar, grated Method Place a large, non-stick saucepan or flameproof casserole over a medium heat. Add the beef, onion, celery and carrots to the pan and cook for 5 minutes. Use a couple of wooden spoons to break up the meat as it cooks. Stir in the tomatoes, tomato purée, stock cube, Worcestershire sauce and mixed herbs. Refill the tomato tin with water and pour into the pan. Season with a good pinch of salt and plenty of pepper. Bring to a simmer, then reduce the heat, cover loosely and simmer gently for about 25 minutes, stirring regularly. Meanwhile, to make the topping, put the potatoes into a large saucepan and cover with cold water. Bring to the boil, then reduce the heat slightly and simmer for 10 minutes. Add the leeks, return to a simmer and cook for 2 minutes more, or until the potatoes are tender but not falling apart.Preheat the oven to 220C/200C Fan/Gas 7. Drain the potatoes and leeks and return to the pan. Roughly crush the potatoes with a fork. Season with a little salt and lots of pepper.Stir the peas into the beef mixture then spoon into a 2 litre/3½ pint shallow ovenproof dish. Using a large spoon, top the beef mixture with the crushed potatoes. There is no need to do it too neatly. Scatter the cheese over the top.Bake for 25–30 minutes, or until the topping is golden brown and the filling is bubbling. Serve. Place a large, non-stick saucepan or flameproof casserole over a medium heat. Add the beef, onion, celery and carrots to the pan and cook for 5 minutes. Use a couple of wooden spoons to break up the meat as it cooks. Place a large, non-stick saucepan or flameproof casserole over a medium heat. Add the beef, onion, celery and carrots to the pan and cook for 5 minutes. Use a couple of wooden spoons to break up the meat as it cooks. Stir in the tomatoes, tomato purée, stock cube, Worcestershire sauce and mixed herbs. Refill the tomato tin with water and pour into the pan. Season with a good pinch of salt and plenty of pepper. Bring to a simmer, then reduce the heat, cover loosely and simmer gently for about 25 minutes, stirring regularly. Stir in the tomatoes, tomato purée, stock cube, Worcestershire sauce and mixed herbs. Refill the tomato tin with water and pour into the pan. Season with a good pinch of salt and plenty of pepper. Bring to a simmer, then reduce the heat, cover loosely and simmer gently for about 25 minutes, stirring regularly. Meanwhile, to make the topping, put the potatoes into a large saucepan and cover with cold water. Bring to the boil, then reduce the heat slightly and simmer for 10 minutes. Add the leeks, return to a simmer and cook for 2 minutes more, or until the potatoes are tender but not falling apart. Meanwhile, to make the topping, put the potatoes into a large saucepan and cover with cold water. Bring to the boil, then reduce the heat slightly and simmer for 10 minutes. Add the leeks, return to a simmer and cook for 2 minutes more, or until the potatoes are tender but not falling apart. Preheat the oven to 220C/200C Fan/Gas 7. Drain the potatoes and leeks and return to the pan. Roughly crush the potatoes with a fork. Season with a little salt and lots of pepper. Preheat the oven to 220C/200C Fan/Gas 7. Drain the potatoes and leeks and return to the pan. Roughly crush the potatoes with a fork. Season with a little salt and lots of pepper. Stir the peas into the beef mixture then spoon into a 2 litre/3½ pint shallow ovenproof dish. Using a large spoon, top the beef mixture with the crushed potatoes. There is no need to do it too neatly. Scatter the cheese over the top. Stir the peas into the beef mixture then spoon into a 2 litre/3½ pint shallow ovenproof dish. Using a large spoon, top the beef mixture with the crushed potatoes. There is no need to do it too neatly. Scatter the cheese over the top. Bake for 25–30 minutes, or until the topping is golden brown and the filling is bubbling. Serve. Bake for 25–30 minutes, or until the topping is golden brown and the filling is bubbling. Serve."
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} | 0eeb48007468055a836aa9cfedd93cba8f04fc7c6a57c0fcc549b2e78e86b781 | Healthy shepherd’s pie recipe
An average of 4.5 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/hidden_vegetables_05418_16x9.jpg This healthy shepherd's pie is perfect if your kids are fussy eaters. It's not exactly cheating by hiding their five-a-day inside. And even if it is, no jury will convict you! Plus this pie is freezer friendly so perfect for making in advance. This meal served as six portions provides 466 kcal, 27g protein, 36g carbohydrate (of which 10g sugars), 24g fat (of which 13g saturates), 8g fibre and 1g salt per portion. 1 onion, finely chopped400g/14oz lamb mince2 tbsp plain flour2 carrots (approximately 100g/3½oz each), peeled, finely grated2 courgettes (approximately 175g/6oz each), peeled, finely grated400g tin chopped tomatoes2 tbsp tomato purée200ml/7fl oz just-boiled water½ tsp dried mixed herbs1 lamb stock cubesalt and freshly ground black pepper 1 onion, finely chopped 400g/14oz lamb mince 2 tbsp plain flour 2 carrots (approximately 100g/3½oz each), peeled, finely grated 2 courgettes (approximately 175g/6oz each), peeled, finely grated 400g tin chopped tomatoes 2 tbsp tomato purée 200ml/7fl oz just-boiled water ½ tsp dried mixed herbs 1 lamb stock cube salt and freshly ground black pepper 800g/1lb 12oz floury potatoes, peeled, chopped into cubes50g/2oz butter4 tbsp milk100g/3½oz mature Cheddar, coarsely grated1 small cauliflower (approximately 650g/1lb 7oz), trimmed, stalk removed, finely grated 800g/1lb 12oz floury potatoes, peeled, chopped into cubes 50g/2oz butter 4 tbsp milk 100g/3½oz mature Cheddar, coarsely grated 1 small cauliflower (approximately 650g/1lb 7oz), trimmed, stalk removed, finely grated Method Preheat the oven to 200C/180C Fan/Gas 6. Heat a large, non-stick saucepan over a medium heat. Add the onion and mince and dry-fry for 8-10 minutes, stirring regularly until the mince has browned.Sprinkle the flour over the lamb and stir well. Add the carrots, courgettes, tomatoes, tomato purée, water and herbs and stir again to combine. Crumble over the stock cube, season with salt and pepper. Bring to the boil, then simmer for 25-30 minutes, stirring regularly, until the sauce has thickened and the vegetables have almost completely broken down. Meanwhile, bring a saucepan of water to the boil. Add the potatoes and cook for 15-20 minutes, or until soft but not falling apart.Transfer the filling mixture to a 2 litre/3½ pint shallow ovenproof dish and place on a baking tray.Drain the potatoes and return to the pan. Add the butter and mash until smooth, then beat in the milk until fluffy. Stir in half of the cheese. Mix in the cauliflower and season with salt and pepper. Add a little extra milk if required. Spoon the mash on top of the lamb and spread evenly. Sprinkle over the remaining cheese. Bake for 25-30 minutes, or until the cheese has melted and turned golden-brown and the filling is bubbling. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Heat a large, non-stick saucepan over a medium heat. Add the onion and mince and dry-fry for 8-10 minutes, stirring regularly until the mince has browned. Heat a large, non-stick saucepan over a medium heat. Add the onion and mince and dry-fry for 8-10 minutes, stirring regularly until the mince has browned. Sprinkle the flour over the lamb and stir well. Add the carrots, courgettes, tomatoes, tomato purée, water and herbs and stir again to combine. Crumble over the stock cube, season with salt and pepper. Sprinkle the flour over the lamb and stir well. Add the carrots, courgettes, tomatoes, tomato purée, water and herbs and stir again to combine. Crumble over the stock cube, season with salt and pepper. Bring to the boil, then simmer for 25-30 minutes, stirring regularly, until the sauce has thickened and the vegetables have almost completely broken down. Bring to the boil, then simmer for 25-30 minutes, stirring regularly, until the sauce has thickened and the vegetables have almost completely broken down. Meanwhile, bring a saucepan of water to the boil. Add the potatoes and cook for 15-20 minutes, or until soft but not falling apart. Meanwhile, bring a saucepan of water to the boil. Add the potatoes and cook for 15-20 minutes, or until soft but not falling apart. Transfer the filling mixture to a 2 litre/3½ pint shallow ovenproof dish and place on a baking tray. Transfer the filling mixture to a 2 litre/3½ pint shallow ovenproof dish and place on a baking tray. Drain the potatoes and return to the pan. Add the butter and mash until smooth, then beat in the milk until fluffy. Stir in half of the cheese. Mix in the cauliflower and season with salt and pepper. Add a little extra milk if required. Drain the potatoes and return to the pan. Add the butter and mash until smooth, then beat in the milk until fluffy. Stir in half of the cheese. Mix in the cauliflower and season with salt and pepper. Add a little extra milk if required. Spoon the mash on top of the lamb and spread evenly. Sprinkle over the remaining cheese. Bake for 25-30 minutes, or until the cheese has melted and turned golden-brown and the filling is bubbling. Spoon the mash on top of the lamb and spread evenly. Sprinkle over the remaining cheese. Bake for 25-30 minutes, or until the cheese has melted and turned golden-brown and the filling is bubbling. Recipe tips You can substitute the lamb mince and stock with beef mince and stock if desired. | {
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"title": "Healthy shepherd’s pie recipe",
"content": "An average of 4.5 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/hidden_vegetables_05418_16x9.jpg This healthy shepherd's pie is perfect if your kids are fussy eaters. It's not exactly cheating by hiding their five-a-day inside. And even if it is, no jury will convict you! Plus this pie is freezer friendly so perfect for making in advance. This meal served as six portions provides 466 kcal, 27g protein, 36g carbohydrate (of which 10g sugars), 24g fat (of which 13g saturates), 8g fibre and 1g salt per portion. 1 onion, finely chopped400g/14oz lamb mince2 tbsp plain flour2 carrots (approximately 100g/3½oz each), peeled, finely grated2 courgettes (approximately 175g/6oz each), peeled, finely grated400g tin chopped tomatoes2 tbsp tomato purée200ml/7fl oz just-boiled water½ tsp dried mixed herbs1 lamb stock cubesalt and freshly ground black pepper 1 onion, finely chopped 400g/14oz lamb mince 2 tbsp plain flour 2 carrots (approximately 100g/3½oz each), peeled, finely grated 2 courgettes (approximately 175g/6oz each), peeled, finely grated 400g tin chopped tomatoes 2 tbsp tomato purée 200ml/7fl oz just-boiled water ½ tsp dried mixed herbs 1 lamb stock cube salt and freshly ground black pepper 800g/1lb 12oz floury potatoes, peeled, chopped into cubes50g/2oz butter4 tbsp milk100g/3½oz mature Cheddar, coarsely grated1 small cauliflower (approximately 650g/1lb 7oz), trimmed, stalk removed, finely grated 800g/1lb 12oz floury potatoes, peeled, chopped into cubes 50g/2oz butter 4 tbsp milk 100g/3½oz mature Cheddar, coarsely grated 1 small cauliflower (approximately 650g/1lb 7oz), trimmed, stalk removed, finely grated Method Preheat the oven to 200C/180C Fan/Gas 6. Heat a large, non-stick saucepan over a medium heat. Add the onion and mince and dry-fry for 8-10 minutes, stirring regularly until the mince has browned.Sprinkle the flour over the lamb and stir well. Add the carrots, courgettes, tomatoes, tomato purée, water and herbs and stir again to combine. Crumble over the stock cube, season with salt and pepper. Bring to the boil, then simmer for 25-30 minutes, stirring regularly, until the sauce has thickened and the vegetables have almost completely broken down. Meanwhile, bring a saucepan of water to the boil. Add the potatoes and cook for 15-20 minutes, or until soft but not falling apart.Transfer the filling mixture to a 2 litre/3½ pint shallow ovenproof dish and place on a baking tray.Drain the potatoes and return to the pan. Add the butter and mash until smooth, then beat in the milk until fluffy. Stir in half of the cheese. Mix in the cauliflower and season with salt and pepper. Add a little extra milk if required. Spoon the mash on top of the lamb and spread evenly. Sprinkle over the remaining cheese. Bake for 25-30 minutes, or until the cheese has melted and turned golden-brown and the filling is bubbling. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Heat a large, non-stick saucepan over a medium heat. Add the onion and mince and dry-fry for 8-10 minutes, stirring regularly until the mince has browned. Heat a large, non-stick saucepan over a medium heat. Add the onion and mince and dry-fry for 8-10 minutes, stirring regularly until the mince has browned. Sprinkle the flour over the lamb and stir well. Add the carrots, courgettes, tomatoes, tomato purée, water and herbs and stir again to combine. Crumble over the stock cube, season with salt and pepper. Sprinkle the flour over the lamb and stir well. Add the carrots, courgettes, tomatoes, tomato purée, water and herbs and stir again to combine. Crumble over the stock cube, season with salt and pepper. Bring to the boil, then simmer for 25-30 minutes, stirring regularly, until the sauce has thickened and the vegetables have almost completely broken down. Bring to the boil, then simmer for 25-30 minutes, stirring regularly, until the sauce has thickened and the vegetables have almost completely broken down. Meanwhile, bring a saucepan of water to the boil. Add the potatoes and cook for 15-20 minutes, or until soft but not falling apart. Meanwhile, bring a saucepan of water to the boil. Add the potatoes and cook for 15-20 minutes, or until soft but not falling apart. Transfer the filling mixture to a 2 litre/3½ pint shallow ovenproof dish and place on a baking tray. Transfer the filling mixture to a 2 litre/3½ pint shallow ovenproof dish and place on a baking tray. Drain the potatoes and return to the pan. Add the butter and mash until smooth, then beat in the milk until fluffy. Stir in half of the cheese. Mix in the cauliflower and season with salt and pepper. Add a little extra milk if required. Drain the potatoes and return to the pan. Add the butter and mash until smooth, then beat in the milk until fluffy. Stir in half of the cheese. Mix in the cauliflower and season with salt and pepper. Add a little extra milk if required. Spoon the mash on top of the lamb and spread evenly. Sprinkle over the remaining cheese. Bake for 25-30 minutes, or until the cheese has melted and turned golden-brown and the filling is bubbling. Spoon the mash on top of the lamb and spread evenly. Sprinkle over the remaining cheese. Bake for 25-30 minutes, or until the cheese has melted and turned golden-brown and the filling is bubbling. Recipe tips You can substitute the lamb mince and stock with beef mince and stock if desired."
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} | baa07ead4bc220d85a49bf081a331a2f08391b8b2a0b51359d134d5ceb960439 | Apple, rocket and feta buckwheat galettes recipe
An average of 3.2 out of 5 stars from 5 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/apple_rocket_and_feta_26780_16x9.jpg Try these sugar-free savoury pancakes for a healthy supper or as an alternative to traditional Pancake Day crêpes. This meal provides 490 kcal, 13g protein, 35g carbohydrate (of which 13g sugars), 33g fat (of which 20g saturates), 4g fibre and 2.5g salt per portion. 100g/3½oz buckwheat flour1 free-range egg50g/2oz butter, melted 1 tbsp gheedash olive oilsalt and freshly ground black pepper 100g/3½oz buckwheat flour 1 free-range egg 50g/2oz butter, melted 1 tbsp ghee dash olive oil salt and freshly ground black pepper 2 tbsp butter2 large red onions, thinly sliced2 green apples, peeled, cored, chopped into 3cm/1¼in chunkspinch sea salt flakesfreshly ground black pepper, to tastesqueeze lemon juice 2 tbsp butter 2 large red onions, thinly sliced 2 green apples, peeled, cored, chopped into 3cm/1¼in chunks pinch sea salt flakes freshly ground black pepper, to taste squeeze lemon juice 70g bag rocket, washed and dried200g/7oz feta 70g bag rocket, washed and dried 200g/7oz feta Method Preheat the oven to 200C/180C Fan/Gas 5. Line a baking tray with baking parchment.Sift the flour into a mixing bowl and season with salt and pepper. Crack in the egg. Gradually add 300ml/10½fl oz water in a thin stream, beating continuously until the mixture forms a thick, smooth batter. Set aside for 1 hour to rest.Meanwhile, for the filling, heat the butter in a frying pan over a medium heat. Add the onions and fry for 4-5 minutes, or until softened but not coloured. Add the apples and continue to cook, stirring regularly, for 10-15 minutes, or until the apples have softened and started to brown. Season with salt, pepper and lemon juice. Set aside (keep warm).When the batter has rested, stir in the melted butter until well combined.Heat the ghee and a dash of olive oil in a ceramic or heavy-based frying pan over a medium-high heat. When the fat is smoking, add a tablespoonful of batter to the pan and swirl until the batter covers the base of the pan.Fry the galette for 2-3 minutes, or until golden-brown on its underside and easy to loosen from the bottom of the pan. Flip over and fry for a minute on the other side, or until cooked through. Remove from the pan and keep warm in the oven. Repeat the process with the remaining batter.Put a handful of rocket leaves in the centre of each galette. Divide the apple mixture equally among the galettes. Crumble over the feta. Fold the edges of each galette over to create a square shape. Transfer them to the prepared baking tray and bake in the oven for 6-7 minutes, or until crisp. Serve with a simple green salad dressed with olive oil and a touch of apple cider vinegar. Preheat the oven to 200C/180C Fan/Gas 5. Line a baking tray with baking parchment. Preheat the oven to 200C/180C Fan/Gas 5. Line a baking tray with baking parchment. Sift the flour into a mixing bowl and season with salt and pepper. Crack in the egg. Gradually add 300ml/10½fl oz water in a thin stream, beating continuously until the mixture forms a thick, smooth batter. Set aside for 1 hour to rest. Sift the flour into a mixing bowl and season with salt and pepper. Crack in the egg. Gradually add 300ml/10½fl oz water in a thin stream, beating continuously until the mixture forms a thick, smooth batter. Set aside for 1 hour to rest. Meanwhile, for the filling, heat the butter in a frying pan over a medium heat. Add the onions and fry for 4-5 minutes, or until softened but not coloured. Meanwhile, for the filling, heat the butter in a frying pan over a medium heat. Add the onions and fry for 4-5 minutes, or until softened but not coloured. Add the apples and continue to cook, stirring regularly, for 10-15 minutes, or until the apples have softened and started to brown. Season with salt, pepper and lemon juice. Set aside (keep warm). Add the apples and continue to cook, stirring regularly, for 10-15 minutes, or until the apples have softened and started to brown. Season with salt, pepper and lemon juice. Set aside (keep warm). When the batter has rested, stir in the melted butter until well combined. When the batter has rested, stir in the melted butter until well combined. Heat the ghee and a dash of olive oil in a ceramic or heavy-based frying pan over a medium-high heat. When the fat is smoking, add a tablespoonful of batter to the pan and swirl until the batter covers the base of the pan. Heat the ghee and a dash of olive oil in a ceramic or heavy-based frying pan over a medium-high heat. When the fat is smoking, add a tablespoonful of batter to the pan and swirl until the batter covers the base of the pan. Fry the galette for 2-3 minutes, or until golden-brown on its underside and easy to loosen from the bottom of the pan. Flip over and fry for a minute on the other side, or until cooked through. Remove from the pan and keep warm in the oven. Repeat the process with the remaining batter. Fry the galette for 2-3 minutes, or until golden-brown on its underside and easy to loosen from the bottom of the pan. Flip over and fry for a minute on the other side, or until cooked through. Remove from the pan and keep warm in the oven. Repeat the process with the remaining batter. Put a handful of rocket leaves in the centre of each galette. Divide the apple mixture equally among the galettes. Crumble over the feta. Put a handful of rocket leaves in the centre of each galette. Divide the apple mixture equally among the galettes. Crumble over the feta. Fold the edges of each galette over to create a square shape. Transfer them to the prepared baking tray and bake in the oven for 6-7 minutes, or until crisp. Serve with a simple green salad dressed with olive oil and a touch of apple cider vinegar. Fold the edges of each galette over to create a square shape. Transfer them to the prepared baking tray and bake in the oven for 6-7 minutes, or until crisp. Serve with a simple green salad dressed with olive oil and a touch of apple cider vinegar. | {
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"title": "Apple, rocket and feta buckwheat galettes recipe",
"content": "An average of 3.2 out of 5 stars from 5 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/apple_rocket_and_feta_26780_16x9.jpg Try these sugar-free savoury pancakes for a healthy supper or as an alternative to traditional Pancake Day crêpes. This meal provides 490 kcal, 13g protein, 35g carbohydrate (of which 13g sugars), 33g fat (of which 20g saturates), 4g fibre and 2.5g salt per portion. 100g/3½oz buckwheat flour1 free-range egg50g/2oz butter, melted 1 tbsp gheedash olive oilsalt and freshly ground black pepper 100g/3½oz buckwheat flour 1 free-range egg 50g/2oz butter, melted 1 tbsp ghee dash olive oil salt and freshly ground black pepper 2 tbsp butter2 large red onions, thinly sliced2 green apples, peeled, cored, chopped into 3cm/1¼in chunkspinch sea salt flakesfreshly ground black pepper, to tastesqueeze lemon juice 2 tbsp butter 2 large red onions, thinly sliced 2 green apples, peeled, cored, chopped into 3cm/1¼in chunks pinch sea salt flakes freshly ground black pepper, to taste squeeze lemon juice 70g bag rocket, washed and dried200g/7oz feta 70g bag rocket, washed and dried 200g/7oz feta Method Preheat the oven to 200C/180C Fan/Gas 5. Line a baking tray with baking parchment.Sift the flour into a mixing bowl and season with salt and pepper. Crack in the egg. Gradually add 300ml/10½fl oz water in a thin stream, beating continuously until the mixture forms a thick, smooth batter. Set aside for 1 hour to rest.Meanwhile, for the filling, heat the butter in a frying pan over a medium heat. Add the onions and fry for 4-5 minutes, or until softened but not coloured. Add the apples and continue to cook, stirring regularly, for 10-15 minutes, or until the apples have softened and started to brown. Season with salt, pepper and lemon juice. Set aside (keep warm).When the batter has rested, stir in the melted butter until well combined.Heat the ghee and a dash of olive oil in a ceramic or heavy-based frying pan over a medium-high heat. When the fat is smoking, add a tablespoonful of batter to the pan and swirl until the batter covers the base of the pan.Fry the galette for 2-3 minutes, or until golden-brown on its underside and easy to loosen from the bottom of the pan. Flip over and fry for a minute on the other side, or until cooked through. Remove from the pan and keep warm in the oven. Repeat the process with the remaining batter.Put a handful of rocket leaves in the centre of each galette. Divide the apple mixture equally among the galettes. Crumble over the feta. Fold the edges of each galette over to create a square shape. Transfer them to the prepared baking tray and bake in the oven for 6-7 minutes, or until crisp. Serve with a simple green salad dressed with olive oil and a touch of apple cider vinegar. Preheat the oven to 200C/180C Fan/Gas 5. Line a baking tray with baking parchment. Preheat the oven to 200C/180C Fan/Gas 5. Line a baking tray with baking parchment. Sift the flour into a mixing bowl and season with salt and pepper. Crack in the egg. Gradually add 300ml/10½fl oz water in a thin stream, beating continuously until the mixture forms a thick, smooth batter. Set aside for 1 hour to rest. Sift the flour into a mixing bowl and season with salt and pepper. Crack in the egg. Gradually add 300ml/10½fl oz water in a thin stream, beating continuously until the mixture forms a thick, smooth batter. Set aside for 1 hour to rest. Meanwhile, for the filling, heat the butter in a frying pan over a medium heat. Add the onions and fry for 4-5 minutes, or until softened but not coloured. Meanwhile, for the filling, heat the butter in a frying pan over a medium heat. Add the onions and fry for 4-5 minutes, or until softened but not coloured. Add the apples and continue to cook, stirring regularly, for 10-15 minutes, or until the apples have softened and started to brown. Season with salt, pepper and lemon juice. Set aside (keep warm). Add the apples and continue to cook, stirring regularly, for 10-15 minutes, or until the apples have softened and started to brown. Season with salt, pepper and lemon juice. Set aside (keep warm). When the batter has rested, stir in the melted butter until well combined. When the batter has rested, stir in the melted butter until well combined. Heat the ghee and a dash of olive oil in a ceramic or heavy-based frying pan over a medium-high heat. When the fat is smoking, add a tablespoonful of batter to the pan and swirl until the batter covers the base of the pan. Heat the ghee and a dash of olive oil in a ceramic or heavy-based frying pan over a medium-high heat. When the fat is smoking, add a tablespoonful of batter to the pan and swirl until the batter covers the base of the pan. Fry the galette for 2-3 minutes, or until golden-brown on its underside and easy to loosen from the bottom of the pan. Flip over and fry for a minute on the other side, or until cooked through. Remove from the pan and keep warm in the oven. Repeat the process with the remaining batter. Fry the galette for 2-3 minutes, or until golden-brown on its underside and easy to loosen from the bottom of the pan. Flip over and fry for a minute on the other side, or until cooked through. Remove from the pan and keep warm in the oven. Repeat the process with the remaining batter. Put a handful of rocket leaves in the centre of each galette. Divide the apple mixture equally among the galettes. Crumble over the feta. Put a handful of rocket leaves in the centre of each galette. Divide the apple mixture equally among the galettes. Crumble over the feta. Fold the edges of each galette over to create a square shape. Transfer them to the prepared baking tray and bake in the oven for 6-7 minutes, or until crisp. Serve with a simple green salad dressed with olive oil and a touch of apple cider vinegar. Fold the edges of each galette over to create a square shape. Transfer them to the prepared baking tray and bake in the oven for 6-7 minutes, or until crisp. Serve with a simple green salad dressed with olive oil and a touch of apple cider vinegar."
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} | c7495d1537c52c12f7165ee9eef3fe0bb1bbc8acf40f21c7a7c55f945d0956cc | Chicken dopiaza recipe
An average of 4.2 out of 5 stars from 35 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_dopiaza_14530_16x9.jpg Chicken dopiaza is an easy tomato-based curry that's medium heat with delicious sweet notes from caramelised onions and cream. Serve with cooked basmati rice or parathas. Each serving provides 438 kcal, 37g protein, 15g carbohydrates (of which 11g sugars), 24g fat (of which 10g saturates), 5g fibre and 0.5g salt. 2 tbsp sunflower oil2 large onions, chopped600g/1lb 5oz skinless, boneless chicken thighs, cut into large bite-size pieces2 tsp ground coriander2 tsp ground cumin2 tsp garam masala½ tsp turmeric2 tsp curry powder1 tbsp grated garlic1 tbsp grated ginger4 plum tomatoes, roughly chopped1 yellow pepper, deseeded and sliced250ml/9fl oz chicken stock100g/3½oz baby spinach100ml/3½fl oz double creamlarge handful freshly chopped coriander 2 tbsp sunflower oil 2 large onions, chopped 600g/1lb 5oz skinless, boneless chicken thighs, cut into large bite-size pieces 2 tsp ground coriander 2 tsp ground cumin 2 tsp garam masala ½ tsp turmeric 2 tsp curry powder 1 tbsp grated garlic 1 tbsp grated ginger 4 plum tomatoes, roughly chopped 1 yellow pepper, deseeded and sliced 250ml/9fl oz chicken stock 100g/3½oz baby spinach 100ml/3½fl oz double cream large handful freshly chopped coriander Method Heat the oil in a wide, non-stick saucepan and place over a medium heat.Set aside a third of the onions and add the remaining onions to the pan. Stir fry for 12–15 minutes or until golden and caramelised. Add the chicken and stir-fry for 5 minutes, or until sealed and lightly browned. Stir in the ground coriander, ground cumin, garam masala, turmeric, curry powder, garlic and ginger. Stir fry for a further 2 minutes to cook out the spices.Add the tomatoes, peppers and reserved onions. Stir-fry for 2–3 minutes. Season well with salt. Stir in the chicken stock and bring to a boil. Reduce the heat to a simmer and cook for 12–15 minutes, or until the chicken is tender.Stir in the spinach and cook until wilted, then stir in the cream and cook for 1–2 minutes.Remove from the heat, scatter over the coriander and serve with cooked basmati rice or parathas. Heat the oil in a wide, non-stick saucepan and place over a medium heat. Heat the oil in a wide, non-stick saucepan and place over a medium heat. Set aside a third of the onions and add the remaining onions to the pan. Stir fry for 12–15 minutes or until golden and caramelised. Set aside a third of the onions and add the remaining onions to the pan. Stir fry for 12–15 minutes or until golden and caramelised. Add the chicken and stir-fry for 5 minutes, or until sealed and lightly browned. Stir in the ground coriander, ground cumin, garam masala, turmeric, curry powder, garlic and ginger. Stir fry for a further 2 minutes to cook out the spices. Add the chicken and stir-fry for 5 minutes, or until sealed and lightly browned. Stir in the ground coriander, ground cumin, garam masala, turmeric, curry powder, garlic and ginger. Stir fry for a further 2 minutes to cook out the spices. Add the tomatoes, peppers and reserved onions. Stir-fry for 2–3 minutes. Season well with salt. Add the tomatoes, peppers and reserved onions. Stir-fry for 2–3 minutes. Season well with salt. Stir in the chicken stock and bring to a boil. Reduce the heat to a simmer and cook for 12–15 minutes, or until the chicken is tender. Stir in the chicken stock and bring to a boil. Reduce the heat to a simmer and cook for 12–15 minutes, or until the chicken is tender. Stir in the spinach and cook until wilted, then stir in the cream and cook for 1–2 minutes. Stir in the spinach and cook until wilted, then stir in the cream and cook for 1–2 minutes. Remove from the heat, scatter over the coriander and serve with cooked basmati rice or parathas. Remove from the heat, scatter over the coriander and serve with cooked basmati rice or parathas. Recipe tips Use whatever colour peppers you wish. | {
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"title": "Chicken dopiaza recipe",
"content": "An average of 4.2 out of 5 stars from 35 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_dopiaza_14530_16x9.jpg Chicken dopiaza is an easy tomato-based curry that's medium heat with delicious sweet notes from caramelised onions and cream. Serve with cooked basmati rice or parathas. Each serving provides 438 kcal, 37g protein, 15g carbohydrates (of which 11g sugars), 24g fat (of which 10g saturates), 5g fibre and 0.5g salt. 2 tbsp sunflower oil2 large onions, chopped600g/1lb 5oz skinless, boneless chicken thighs, cut into large bite-size pieces2 tsp ground coriander2 tsp ground cumin2 tsp garam masala½ tsp turmeric2 tsp curry powder1 tbsp grated garlic1 tbsp grated ginger4 plum tomatoes, roughly chopped1 yellow pepper, deseeded and sliced250ml/9fl oz chicken stock100g/3½oz baby spinach100ml/3½fl oz double creamlarge handful freshly chopped coriander 2 tbsp sunflower oil 2 large onions, chopped 600g/1lb 5oz skinless, boneless chicken thighs, cut into large bite-size pieces 2 tsp ground coriander 2 tsp ground cumin 2 tsp garam masala ½ tsp turmeric 2 tsp curry powder 1 tbsp grated garlic 1 tbsp grated ginger 4 plum tomatoes, roughly chopped 1 yellow pepper, deseeded and sliced 250ml/9fl oz chicken stock 100g/3½oz baby spinach 100ml/3½fl oz double cream large handful freshly chopped coriander Method Heat the oil in a wide, non-stick saucepan and place over a medium heat.Set aside a third of the onions and add the remaining onions to the pan. Stir fry for 12–15 minutes or until golden and caramelised. Add the chicken and stir-fry for 5 minutes, or until sealed and lightly browned. Stir in the ground coriander, ground cumin, garam masala, turmeric, curry powder, garlic and ginger. Stir fry for a further 2 minutes to cook out the spices.Add the tomatoes, peppers and reserved onions. Stir-fry for 2–3 minutes. Season well with salt. Stir in the chicken stock and bring to a boil. Reduce the heat to a simmer and cook for 12–15 minutes, or until the chicken is tender.Stir in the spinach and cook until wilted, then stir in the cream and cook for 1–2 minutes.Remove from the heat, scatter over the coriander and serve with cooked basmati rice or parathas. Heat the oil in a wide, non-stick saucepan and place over a medium heat. Heat the oil in a wide, non-stick saucepan and place over a medium heat. Set aside a third of the onions and add the remaining onions to the pan. Stir fry for 12–15 minutes or until golden and caramelised. Set aside a third of the onions and add the remaining onions to the pan. Stir fry for 12–15 minutes or until golden and caramelised. Add the chicken and stir-fry for 5 minutes, or until sealed and lightly browned. Stir in the ground coriander, ground cumin, garam masala, turmeric, curry powder, garlic and ginger. Stir fry for a further 2 minutes to cook out the spices. Add the chicken and stir-fry for 5 minutes, or until sealed and lightly browned. Stir in the ground coriander, ground cumin, garam masala, turmeric, curry powder, garlic and ginger. Stir fry for a further 2 minutes to cook out the spices. Add the tomatoes, peppers and reserved onions. Stir-fry for 2–3 minutes. Season well with salt. Add the tomatoes, peppers and reserved onions. Stir-fry for 2–3 minutes. Season well with salt. Stir in the chicken stock and bring to a boil. Reduce the heat to a simmer and cook for 12–15 minutes, or until the chicken is tender. Stir in the chicken stock and bring to a boil. Reduce the heat to a simmer and cook for 12–15 minutes, or until the chicken is tender. Stir in the spinach and cook until wilted, then stir in the cream and cook for 1–2 minutes. Stir in the spinach and cook until wilted, then stir in the cream and cook for 1–2 minutes. Remove from the heat, scatter over the coriander and serve with cooked basmati rice or parathas. Remove from the heat, scatter over the coriander and serve with cooked basmati rice or parathas. Recipe tips Use whatever colour peppers you wish."
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} | ec70498828ee0d07c5868cf9825725e388dc9ca384c04ef5cfb0e50d6c62601e | Healthy fish pie recipe
An average of 4.5 out of 5 stars from 33 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/lighter_fish_pie_43377_16x9.jpg This healthier fish pie is easy to make thanks to its shortcut white sauce. The key to the best flavour is using good-quality fresh stock. Each serving provides 409 kcal, 34g protein, 39g carbohydrate (of which 8g sugars), 11g fat (of which 5g saturates), 8g fibre and 1.8g salt. 500g/1lb 2oz swede, peeled and chopped500g/1lb 2oz potatoes, peeled and chopped250g/9oz low-fat soft cheese with garlic and herbs150ml/5fl oz good-quality fresh vegetable stock1 tbsp cornflour blended with 4 tbsp water400g/14oz frozen fish pie mix, defrosted200g/7oz frozen peaschopped parsley, dill or chives to garnish (optional)salt and freshly ground black pepper 500g/1lb 2oz swede, peeled and chopped 500g/1lb 2oz potatoes, peeled and chopped 250g/9oz low-fat soft cheese with garlic and herbs 150ml/5fl oz good-quality fresh vegetable stock 1 tbsp cornflour blended with 4 tbsp water 400g/14oz frozen fish pie mix, defrosted 200g/7oz frozen peas chopped parsley, dill or chives to garnish (optional) salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6.Put the swede and potatoes in a saucepan and bring to the boil. Cook for 15–20 minutes until tender, drain and mash. Season and set aside.Meanwhile, put the cheese and stock in a small saucepan, whisk until fairly smooth and heat gently until melted and combined. Add the cornflour mixture and cook until thickened. Remove from the heat and season.Stir the fish and peas into the cheese mixture and place in a medium ovenproof pie dish.Spoon the mash over the fish mixture and bake for 25–30 minutes, or until lightly browned. Garnish with chopped herbs, if desired, and serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the swede and potatoes in a saucepan and bring to the boil. Cook for 15–20 minutes until tender, drain and mash. Season and set aside. Put the swede and potatoes in a saucepan and bring to the boil. Cook for 15–20 minutes until tender, drain and mash. Season and set aside. Meanwhile, put the cheese and stock in a small saucepan, whisk until fairly smooth and heat gently until melted and combined. Add the cornflour mixture and cook until thickened. Remove from the heat and season. Meanwhile, put the cheese and stock in a small saucepan, whisk until fairly smooth and heat gently until melted and combined. Add the cornflour mixture and cook until thickened. Remove from the heat and season. Stir the fish and peas into the cheese mixture and place in a medium ovenproof pie dish. Stir the fish and peas into the cheese mixture and place in a medium ovenproof pie dish. Spoon the mash over the fish mixture and bake for 25–30 minutes, or until lightly browned. Garnish with chopped herbs, if desired, and serve immediately. Spoon the mash over the fish mixture and bake for 25–30 minutes, or until lightly browned. Garnish with chopped herbs, if desired, and serve immediately. | {
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"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
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"title": "Healthy fish pie recipe",
"content": "An average of 4.5 out of 5 stars from 33 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/lighter_fish_pie_43377_16x9.jpg This healthier fish pie is easy to make thanks to its shortcut white sauce. The key to the best flavour is using good-quality fresh stock. Each serving provides 409 kcal, 34g protein, 39g carbohydrate (of which 8g sugars), 11g fat (of which 5g saturates), 8g fibre and 1.8g salt. 500g/1lb 2oz swede, peeled and chopped500g/1lb 2oz potatoes, peeled and chopped250g/9oz low-fat soft cheese with garlic and herbs150ml/5fl oz good-quality fresh vegetable stock1 tbsp cornflour blended with 4 tbsp water400g/14oz frozen fish pie mix, defrosted200g/7oz frozen peaschopped parsley, dill or chives to garnish (optional)salt and freshly ground black pepper 500g/1lb 2oz swede, peeled and chopped 500g/1lb 2oz potatoes, peeled and chopped 250g/9oz low-fat soft cheese with garlic and herbs 150ml/5fl oz good-quality fresh vegetable stock 1 tbsp cornflour blended with 4 tbsp water 400g/14oz frozen fish pie mix, defrosted 200g/7oz frozen peas chopped parsley, dill or chives to garnish (optional) salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6.Put the swede and potatoes in a saucepan and bring to the boil. Cook for 15–20 minutes until tender, drain and mash. Season and set aside.Meanwhile, put the cheese and stock in a small saucepan, whisk until fairly smooth and heat gently until melted and combined. Add the cornflour mixture and cook until thickened. Remove from the heat and season.Stir the fish and peas into the cheese mixture and place in a medium ovenproof pie dish.Spoon the mash over the fish mixture and bake for 25–30 minutes, or until lightly browned. Garnish with chopped herbs, if desired, and serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the swede and potatoes in a saucepan and bring to the boil. Cook for 15–20 minutes until tender, drain and mash. Season and set aside. Put the swede and potatoes in a saucepan and bring to the boil. Cook for 15–20 minutes until tender, drain and mash. Season and set aside. Meanwhile, put the cheese and stock in a small saucepan, whisk until fairly smooth and heat gently until melted and combined. Add the cornflour mixture and cook until thickened. Remove from the heat and season. Meanwhile, put the cheese and stock in a small saucepan, whisk until fairly smooth and heat gently until melted and combined. Add the cornflour mixture and cook until thickened. Remove from the heat and season. Stir the fish and peas into the cheese mixture and place in a medium ovenproof pie dish. Stir the fish and peas into the cheese mixture and place in a medium ovenproof pie dish. Spoon the mash over the fish mixture and bake for 25–30 minutes, or until lightly browned. Garnish with chopped herbs, if desired, and serve immediately. Spoon the mash over the fish mixture and bake for 25–30 minutes, or until lightly browned. Garnish with chopped herbs, if desired, and serve immediately."
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} | caa5554e0eddde00b0c7095d5cd81259ad8e0699126620331b4054f798c14d61 | Healthy meatballs recipe
An average of 3.6 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_meatballs_05528_16x9.jpg These healthy meatballs are simmered in a rich red sauce packed with peppers and tomatoes and the warmth of smoked paprika. Serve with cooked brown rice, quinoa or a mixed salad. Each serving provides 407 kcal, 26g protein, 32g carbohydrates (of which 26g sugars), 17g fat (of which 4g saturates), 11g fibre and 0.9g salt. 400g/14oz lean beef mince (5% fat) 2 red onions, chopped2 tsp French mustard 1 heaped tsp dried mixed herbs 1 tbsp Worcestershire sauce 1 tsp smoked paprika 400g/14oz lean beef mince (5% fat) 2 red onions, chopped 2 tsp French mustard 1 heaped tsp dried mixed herbs 1 tbsp Worcestershire sauce 1 tsp smoked paprika 4 tbsp olive oil, plus extra for greasing3 red onions, finely chopped6 garlic cloves, finely chopped450g/1lb passata1 tsp smoked paprika4 large red peppers, thinly sliced4 fresh tomatoes, chopped 2 sprigs fresh rosemarysalt and pepper 4 tbsp olive oil, plus extra for greasing 3 red onions, finely chopped 6 garlic cloves, finely chopped 450g/1lb passata 1 tsp smoked paprika 4 large red peppers, thinly sliced 4 fresh tomatoes, chopped 2 sprigs fresh rosemary salt and pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Brush a baking tray with olive oil. In a large bowl, combine all the meatball ingredients and mix together using your hands. Shape the mixture into about 25 small, compact meatballs. Place the meatballs on the baking tray and bake for 15–20 minutes, until lightly browned.Meanwhile, make the sauce. In a large frying pan, gently heat the olive oil, add the onions and fry for 2–3 minutes until they have softened. Add the garlic, put the lid on and continue to fry over a gentle heat for 5 minutes. Add the passata, season with salt and pepper and then add the paprika and warm through gently for 1–2 minutes.Add the peppers, tomatoes and rosemary, stir, then cover the pan and simmer gently for 15 minutes.Add the meatballs and cook for 15 minutes over a very low heat. Turn off the heat and leave for 10 minutes for the flavours to blend.Serve hot with brown rice or quinoa and a mixed salad. Preheat the oven to 200C/180C Fan/Gas 6. Brush a baking tray with olive oil. Preheat the oven to 200C/180C Fan/Gas 6. Brush a baking tray with olive oil. In a large bowl, combine all the meatball ingredients and mix together using your hands. Shape the mixture into about 25 small, compact meatballs. Place the meatballs on the baking tray and bake for 15–20 minutes, until lightly browned. In a large bowl, combine all the meatball ingredients and mix together using your hands. Shape the mixture into about 25 small, compact meatballs. Place the meatballs on the baking tray and bake for 15–20 minutes, until lightly browned. Meanwhile, make the sauce. In a large frying pan, gently heat the olive oil, add the onions and fry for 2–3 minutes until they have softened. Add the garlic, put the lid on and continue to fry over a gentle heat for 5 minutes. Meanwhile, make the sauce. In a large frying pan, gently heat the olive oil, add the onions and fry for 2–3 minutes until they have softened. Add the garlic, put the lid on and continue to fry over a gentle heat for 5 minutes. Add the passata, season with salt and pepper and then add the paprika and warm through gently for 1–2 minutes. Add the passata, season with salt and pepper and then add the paprika and warm through gently for 1–2 minutes. Add the peppers, tomatoes and rosemary, stir, then cover the pan and simmer gently for 15 minutes. Add the peppers, tomatoes and rosemary, stir, then cover the pan and simmer gently for 15 minutes. Add the meatballs and cook for 15 minutes over a very low heat. Turn off the heat and leave for 10 minutes for the flavours to blend. Add the meatballs and cook for 15 minutes over a very low heat. Turn off the heat and leave for 10 minutes for the flavours to blend. Serve hot with brown rice or quinoa and a mixed salad. Serve hot with brown rice or quinoa and a mixed salad. | {
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"content": "An average of 3.6 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_meatballs_05528_16x9.jpg These healthy meatballs are simmered in a rich red sauce packed with peppers and tomatoes and the warmth of smoked paprika. Serve with cooked brown rice, quinoa or a mixed salad. Each serving provides 407 kcal, 26g protein, 32g carbohydrates (of which 26g sugars), 17g fat (of which 4g saturates), 11g fibre and 0.9g salt. 400g/14oz lean beef mince (5% fat) 2 red onions, chopped2 tsp French mustard 1 heaped tsp dried mixed herbs 1 tbsp Worcestershire sauce 1 tsp smoked paprika 400g/14oz lean beef mince (5% fat) 2 red onions, chopped 2 tsp French mustard 1 heaped tsp dried mixed herbs 1 tbsp Worcestershire sauce 1 tsp smoked paprika 4 tbsp olive oil, plus extra for greasing3 red onions, finely chopped6 garlic cloves, finely chopped450g/1lb passata1 tsp smoked paprika4 large red peppers, thinly sliced4 fresh tomatoes, chopped 2 sprigs fresh rosemarysalt and pepper 4 tbsp olive oil, plus extra for greasing 3 red onions, finely chopped 6 garlic cloves, finely chopped 450g/1lb passata 1 tsp smoked paprika 4 large red peppers, thinly sliced 4 fresh tomatoes, chopped 2 sprigs fresh rosemary salt and pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Brush a baking tray with olive oil. In a large bowl, combine all the meatball ingredients and mix together using your hands. Shape the mixture into about 25 small, compact meatballs. Place the meatballs on the baking tray and bake for 15–20 minutes, until lightly browned.Meanwhile, make the sauce. In a large frying pan, gently heat the olive oil, add the onions and fry for 2–3 minutes until they have softened. Add the garlic, put the lid on and continue to fry over a gentle heat for 5 minutes. Add the passata, season with salt and pepper and then add the paprika and warm through gently for 1–2 minutes.Add the peppers, tomatoes and rosemary, stir, then cover the pan and simmer gently for 15 minutes.Add the meatballs and cook for 15 minutes over a very low heat. Turn off the heat and leave for 10 minutes for the flavours to blend.Serve hot with brown rice or quinoa and a mixed salad. Preheat the oven to 200C/180C Fan/Gas 6. Brush a baking tray with olive oil. Preheat the oven to 200C/180C Fan/Gas 6. Brush a baking tray with olive oil. In a large bowl, combine all the meatball ingredients and mix together using your hands. Shape the mixture into about 25 small, compact meatballs. Place the meatballs on the baking tray and bake for 15–20 minutes, until lightly browned. In a large bowl, combine all the meatball ingredients and mix together using your hands. Shape the mixture into about 25 small, compact meatballs. Place the meatballs on the baking tray and bake for 15–20 minutes, until lightly browned. Meanwhile, make the sauce. In a large frying pan, gently heat the olive oil, add the onions and fry for 2–3 minutes until they have softened. Add the garlic, put the lid on and continue to fry over a gentle heat for 5 minutes. Meanwhile, make the sauce. In a large frying pan, gently heat the olive oil, add the onions and fry for 2–3 minutes until they have softened. Add the garlic, put the lid on and continue to fry over a gentle heat for 5 minutes. Add the passata, season with salt and pepper and then add the paprika and warm through gently for 1–2 minutes. Add the passata, season with salt and pepper and then add the paprika and warm through gently for 1–2 minutes. Add the peppers, tomatoes and rosemary, stir, then cover the pan and simmer gently for 15 minutes. Add the peppers, tomatoes and rosemary, stir, then cover the pan and simmer gently for 15 minutes. Add the meatballs and cook for 15 minutes over a very low heat. Turn off the heat and leave for 10 minutes for the flavours to blend. Add the meatballs and cook for 15 minutes over a very low heat. Turn off the heat and leave for 10 minutes for the flavours to blend. Serve hot with brown rice or quinoa and a mixed salad. Serve hot with brown rice or quinoa and a mixed salad."
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} | acc83853001803c7e647c98f554481a311a3bbf3a606a5ece32ba6c1e82ef731 | Southern fried chicken recipe
An average of 4.6 out of 5 stars from 82 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/southern-style_chicken_09457_16x9.jpg Enjoy Tom Kerridge's lighter version of southern "fried" chicken. Its mouth-watering secret is a low-fat buttermilk marinade and a crispy crumb packed with flavour. Each serving provides 509 kcal, 63g protein, 42g carbohydrates (of which 6g sugars), 7g fat (of which 2g saturates), 4g fibre and 3.2g salt. 12 boneless chicken thighs (1kg/2lb 4oz in total), skin and visible fat removedsunflower oil spray, for spraying 12 boneless chicken thighs (1kg/2lb 4oz in total), skin and visible fat removed sunflower oil spray, for spraying 75g/2½oz plain flour1 tsp garlic salt1 heaped tsp smoked paprika1 tsp dried thyme1 tsp flaky sea salt 1 tsp freshly ground black pepper 75g/2½oz plain flour 1 tsp garlic salt 1 heaped tsp smoked paprika 1 tsp dried thyme 1 tsp flaky sea salt 1 tsp freshly ground black pepper 200ml/7fl oz low-fat buttermilk1 tbsp Worcestershire sauce½ tsp freshly ground black pepper1 tsp flaky sea salt½ tsp onion powder½ tsp dried thyme½ tsp dried oregano½ tsp dried sage¼ tsp white pepper 200ml/7fl oz low-fat buttermilk 1 tbsp Worcestershire sauce ½ tsp freshly ground black pepper 1 tsp flaky sea salt ½ tsp onion powder ½ tsp dried thyme ½ tsp dried oregano ½ tsp dried sage ¼ tsp white pepper 600g/1lb 5oz new potatoes2 tbsp fat-free Greek-style yoghurt1 heaped tsp low-fat mayonnaise1 tsp Dijon mustard1 tsp white wine vinegar40g/1½oz cornichon pickles, finely chopped2 tbsp each finely chopped fresh chives, flatleaf parsley and mintsalt and freshly ground black pepper 600g/1lb 5oz new potatoes 2 tbsp fat-free Greek-style yoghurt 1 heaped tsp low-fat mayonnaise 1 tsp Dijon mustard 1 tsp white wine vinegar 40g/1½oz cornichon pickles, finely chopped 2 tbsp each finely chopped fresh chives, flatleaf parsley and mint salt and freshly ground black pepper Method For the marinade, mix the ingredients together in a large bowl, add the chicken and coat well. Refrigerate overnight, or for at least four hours.For the potato salad, place the potatoes into a saucepan of cold water, bring to the boil and cook for 20 minutes or until tender. Drain and set aside to cool. In a small bowl, mix the yoghurt, mayonnaise, mustard and wine vinegar together and set aside.Preheat the oven to its hottest setting and line a large baking tray with baking paper.For the crispy coating, mix all the ingredients together in a shallow bowl. Dip the chicken into the mixture and turn to coat well on all sides. Place on the lined baking tray. Spray each thigh 4–5 times with the oil.Cook on the top shelf for 20–30 minutes, or until crispy, browned and cooked through. To test, poke the thickest part of the thigh with a skewer, the juices should run clear.Halve the cooled potatoes and place into a serving bowl. Toss with the yoghurt mixture, pickles and herbs and season to taste. Serve alongside the Southern-style thighs. For the marinade, mix the ingredients together in a large bowl, add the chicken and coat well. Refrigerate overnight, or for at least four hours. For the marinade, mix the ingredients together in a large bowl, add the chicken and coat well. Refrigerate overnight, or for at least four hours. For the potato salad, place the potatoes into a saucepan of cold water, bring to the boil and cook for 20 minutes or until tender. Drain and set aside to cool. In a small bowl, mix the yoghurt, mayonnaise, mustard and wine vinegar together and set aside. For the potato salad, place the potatoes into a saucepan of cold water, bring to the boil and cook for 20 minutes or until tender. Drain and set aside to cool. In a small bowl, mix the yoghurt, mayonnaise, mustard and wine vinegar together and set aside. Preheat the oven to its hottest setting and line a large baking tray with baking paper. Preheat the oven to its hottest setting and line a large baking tray with baking paper. For the crispy coating, mix all the ingredients together in a shallow bowl. Dip the chicken into the mixture and turn to coat well on all sides. Place on the lined baking tray. Spray each thigh 4–5 times with the oil. For the crispy coating, mix all the ingredients together in a shallow bowl. Dip the chicken into the mixture and turn to coat well on all sides. Place on the lined baking tray. Spray each thigh 4–5 times with the oil. Cook on the top shelf for 20–30 minutes, or until crispy, browned and cooked through. To test, poke the thickest part of the thigh with a skewer, the juices should run clear. Cook on the top shelf for 20–30 minutes, or until crispy, browned and cooked through. To test, poke the thickest part of the thigh with a skewer, the juices should run clear. Halve the cooled potatoes and place into a serving bowl. Toss with the yoghurt mixture, pickles and herbs and season to taste. Serve alongside the Southern-style thighs. Halve the cooled potatoes and place into a serving bowl. Toss with the yoghurt mixture, pickles and herbs and season to taste. Serve alongside the Southern-style thighs. | {
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"title": "Southern fried chicken recipe",
"content": "An average of 4.6 out of 5 stars from 82 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/southern-style_chicken_09457_16x9.jpg Enjoy Tom Kerridge's lighter version of southern \"fried\" chicken. Its mouth-watering secret is a low-fat buttermilk marinade and a crispy crumb packed with flavour. Each serving provides 509 kcal, 63g protein, 42g carbohydrates (of which 6g sugars), 7g fat (of which 2g saturates), 4g fibre and 3.2g salt. 12 boneless chicken thighs (1kg/2lb 4oz in total), skin and visible fat removedsunflower oil spray, for spraying 12 boneless chicken thighs (1kg/2lb 4oz in total), skin and visible fat removed sunflower oil spray, for spraying 75g/2½oz plain flour1 tsp garlic salt1 heaped tsp smoked paprika1 tsp dried thyme1 tsp flaky sea salt 1 tsp freshly ground black pepper 75g/2½oz plain flour 1 tsp garlic salt 1 heaped tsp smoked paprika 1 tsp dried thyme 1 tsp flaky sea salt 1 tsp freshly ground black pepper 200ml/7fl oz low-fat buttermilk1 tbsp Worcestershire sauce½ tsp freshly ground black pepper1 tsp flaky sea salt½ tsp onion powder½ tsp dried thyme½ tsp dried oregano½ tsp dried sage¼ tsp white pepper 200ml/7fl oz low-fat buttermilk 1 tbsp Worcestershire sauce ½ tsp freshly ground black pepper 1 tsp flaky sea salt ½ tsp onion powder ½ tsp dried thyme ½ tsp dried oregano ½ tsp dried sage ¼ tsp white pepper 600g/1lb 5oz new potatoes2 tbsp fat-free Greek-style yoghurt1 heaped tsp low-fat mayonnaise1 tsp Dijon mustard1 tsp white wine vinegar40g/1½oz cornichon pickles, finely chopped2 tbsp each finely chopped fresh chives, flatleaf parsley and mintsalt and freshly ground black pepper 600g/1lb 5oz new potatoes 2 tbsp fat-free Greek-style yoghurt 1 heaped tsp low-fat mayonnaise 1 tsp Dijon mustard 1 tsp white wine vinegar 40g/1½oz cornichon pickles, finely chopped 2 tbsp each finely chopped fresh chives, flatleaf parsley and mint salt and freshly ground black pepper Method For the marinade, mix the ingredients together in a large bowl, add the chicken and coat well. Refrigerate overnight, or for at least four hours.For the potato salad, place the potatoes into a saucepan of cold water, bring to the boil and cook for 20 minutes or until tender. Drain and set aside to cool. In a small bowl, mix the yoghurt, mayonnaise, mustard and wine vinegar together and set aside.Preheat the oven to its hottest setting and line a large baking tray with baking paper.For the crispy coating, mix all the ingredients together in a shallow bowl. Dip the chicken into the mixture and turn to coat well on all sides. Place on the lined baking tray. Spray each thigh 4–5 times with the oil.Cook on the top shelf for 20–30 minutes, or until crispy, browned and cooked through. To test, poke the thickest part of the thigh with a skewer, the juices should run clear.Halve the cooled potatoes and place into a serving bowl. Toss with the yoghurt mixture, pickles and herbs and season to taste. Serve alongside the Southern-style thighs. For the marinade, mix the ingredients together in a large bowl, add the chicken and coat well. Refrigerate overnight, or for at least four hours. For the marinade, mix the ingredients together in a large bowl, add the chicken and coat well. Refrigerate overnight, or for at least four hours. For the potato salad, place the potatoes into a saucepan of cold water, bring to the boil and cook for 20 minutes or until tender. Drain and set aside to cool. In a small bowl, mix the yoghurt, mayonnaise, mustard and wine vinegar together and set aside. For the potato salad, place the potatoes into a saucepan of cold water, bring to the boil and cook for 20 minutes or until tender. Drain and set aside to cool. In a small bowl, mix the yoghurt, mayonnaise, mustard and wine vinegar together and set aside. Preheat the oven to its hottest setting and line a large baking tray with baking paper. Preheat the oven to its hottest setting and line a large baking tray with baking paper. For the crispy coating, mix all the ingredients together in a shallow bowl. Dip the chicken into the mixture and turn to coat well on all sides. Place on the lined baking tray. Spray each thigh 4–5 times with the oil. For the crispy coating, mix all the ingredients together in a shallow bowl. Dip the chicken into the mixture and turn to coat well on all sides. Place on the lined baking tray. Spray each thigh 4–5 times with the oil. Cook on the top shelf for 20–30 minutes, or until crispy, browned and cooked through. To test, poke the thickest part of the thigh with a skewer, the juices should run clear. Cook on the top shelf for 20–30 minutes, or until crispy, browned and cooked through. To test, poke the thickest part of the thigh with a skewer, the juices should run clear. Halve the cooled potatoes and place into a serving bowl. Toss with the yoghurt mixture, pickles and herbs and season to taste. Serve alongside the Southern-style thighs. Halve the cooled potatoes and place into a serving bowl. Toss with the yoghurt mixture, pickles and herbs and season to taste. Serve alongside the Southern-style thighs."
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} | d9a6c475ee419cc41a68de00c5943588fe31f713abd222246b0634c9d220754e | Healthy beef and mushroom stroganoff recipe
An average of 4.8 out of 5 stars from 27 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/beef_and_mushroom_99051_16x9.jpg A comforting, healthy and creamy dish that’s ready in a flash. This light version of beef stroganoff is a little over 500 calories so it is recommended you pair it with a lower calorie breakfast or lunch on a diet day to ensure your calorie intake doesn't exceed 1200–1500. Each serving provides 546 kcal, 41g protein, 64g carbohydrates (of which 9g sugars), 14g fat (of which 3.5g saturates), 8g fibre and 1g salt. 150g/5½oz brown basmati rice1 tbsp light olive oil4 shallots, finely chopped1 tsp sweet smoked paprika1 red pepper, seeds removed, roughly chopped200g/7oz chestnut mushrooms, thinly sliced2 garlic cloves, finely chopped1 tbsp cider vinegar1 level tbsp wholegrain mustard150ml/5fl oz beef stock200g/7oz lean sirloin steak, visible fat removed, thinly sliced 100ml/3½fl oz fat-free plain fromage frais2 level tbsp roughly chopped gherkins2 tbsp finely snipped fresh chivessalt and freshly ground black pepper 150g/5½oz brown basmati rice 1 tbsp light olive oil 4 shallots, finely chopped 1 tsp sweet smoked paprika 1 red pepper, seeds removed, roughly chopped 200g/7oz chestnut mushrooms, thinly sliced 2 garlic cloves, finely chopped 1 tbsp cider vinegar 1 level tbsp wholegrain mustard 150ml/5fl oz beef stock 200g/7oz lean sirloin steak, visible fat removed, thinly sliced 100ml/3½fl oz fat-free plain fromage frais 2 level tbsp roughly chopped gherkins 2 tbsp finely snipped fresh chives salt and freshly ground black pepper Method Cook the rice according to the packet instructions and keep warm.Meanwhile, heat the oil in a wide frying pan and fry the shallots for 5 minutes, or until softened.Add the paprika, pepper, mushrooms and garlic and fry for 6–8 minutes, or until softened. Add the vinegar and mustard and bring to the boil. Cook until the liquid has almost evaporated. Pour over the stock and cook for 3–4 minutes, or until slightly thickened.Add the steak and cook over a high heat for 2–3 minutes, or until sealed and cooked to your liking.Turn the heat down to low and stir in the fromage frais, gherkins and half the chives. Season. Serve the stroganoff with the rice, garnished with the remaining chives. Cook the rice according to the packet instructions and keep warm. Cook the rice according to the packet instructions and keep warm. Meanwhile, heat the oil in a wide frying pan and fry the shallots for 5 minutes, or until softened. Meanwhile, heat the oil in a wide frying pan and fry the shallots for 5 minutes, or until softened. Add the paprika, pepper, mushrooms and garlic and fry for 6–8 minutes, or until softened. Add the paprika, pepper, mushrooms and garlic and fry for 6–8 minutes, or until softened. Add the vinegar and mustard and bring to the boil. Cook until the liquid has almost evaporated. Pour over the stock and cook for 3–4 minutes, or until slightly thickened. Add the vinegar and mustard and bring to the boil. Cook until the liquid has almost evaporated. Pour over the stock and cook for 3–4 minutes, or until slightly thickened. Add the steak and cook over a high heat for 2–3 minutes, or until sealed and cooked to your liking. Add the steak and cook over a high heat for 2–3 minutes, or until sealed and cooked to your liking. Turn the heat down to low and stir in the fromage frais, gherkins and half the chives. Season. Turn the heat down to low and stir in the fromage frais, gherkins and half the chives. Season. Serve the stroganoff with the rice, garnished with the remaining chives. Serve the stroganoff with the rice, garnished with the remaining chives. | {
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"title": "Healthy beef and mushroom stroganoff recipe",
"content": "An average of 4.8 out of 5 stars from 27 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/beef_and_mushroom_99051_16x9.jpg A comforting, healthy and creamy dish that’s ready in a flash. This light version of beef stroganoff is a little over 500 calories so it is recommended you pair it with a lower calorie breakfast or lunch on a diet day to ensure your calorie intake doesn't exceed 1200–1500. Each serving provides 546 kcal, 41g protein, 64g carbohydrates (of which 9g sugars), 14g fat (of which 3.5g saturates), 8g fibre and 1g salt. 150g/5½oz brown basmati rice1 tbsp light olive oil4 shallots, finely chopped1 tsp sweet smoked paprika1 red pepper, seeds removed, roughly chopped200g/7oz chestnut mushrooms, thinly sliced2 garlic cloves, finely chopped1 tbsp cider vinegar1 level tbsp wholegrain mustard150ml/5fl oz beef stock200g/7oz lean sirloin steak, visible fat removed, thinly sliced 100ml/3½fl oz fat-free plain fromage frais2 level tbsp roughly chopped gherkins2 tbsp finely snipped fresh chivessalt and freshly ground black pepper 150g/5½oz brown basmati rice 1 tbsp light olive oil 4 shallots, finely chopped 1 tsp sweet smoked paprika 1 red pepper, seeds removed, roughly chopped 200g/7oz chestnut mushrooms, thinly sliced 2 garlic cloves, finely chopped 1 tbsp cider vinegar 1 level tbsp wholegrain mustard 150ml/5fl oz beef stock 200g/7oz lean sirloin steak, visible fat removed, thinly sliced 100ml/3½fl oz fat-free plain fromage frais 2 level tbsp roughly chopped gherkins 2 tbsp finely snipped fresh chives salt and freshly ground black pepper Method Cook the rice according to the packet instructions and keep warm.Meanwhile, heat the oil in a wide frying pan and fry the shallots for 5 minutes, or until softened.Add the paprika, pepper, mushrooms and garlic and fry for 6–8 minutes, or until softened. Add the vinegar and mustard and bring to the boil. Cook until the liquid has almost evaporated. Pour over the stock and cook for 3–4 minutes, or until slightly thickened.Add the steak and cook over a high heat for 2–3 minutes, or until sealed and cooked to your liking.Turn the heat down to low and stir in the fromage frais, gherkins and half the chives. Season. Serve the stroganoff with the rice, garnished with the remaining chives. Cook the rice according to the packet instructions and keep warm. Cook the rice according to the packet instructions and keep warm. Meanwhile, heat the oil in a wide frying pan and fry the shallots for 5 minutes, or until softened. Meanwhile, heat the oil in a wide frying pan and fry the shallots for 5 minutes, or until softened. Add the paprika, pepper, mushrooms and garlic and fry for 6–8 minutes, or until softened. Add the paprika, pepper, mushrooms and garlic and fry for 6–8 minutes, or until softened. Add the vinegar and mustard and bring to the boil. Cook until the liquid has almost evaporated. Pour over the stock and cook for 3–4 minutes, or until slightly thickened. Add the vinegar and mustard and bring to the boil. Cook until the liquid has almost evaporated. Pour over the stock and cook for 3–4 minutes, or until slightly thickened. Add the steak and cook over a high heat for 2–3 minutes, or until sealed and cooked to your liking. Add the steak and cook over a high heat for 2–3 minutes, or until sealed and cooked to your liking. Turn the heat down to low and stir in the fromage frais, gherkins and half the chives. Season. Turn the heat down to low and stir in the fromage frais, gherkins and half the chives. Season. Serve the stroganoff with the rice, garnished with the remaining chives. Serve the stroganoff with the rice, garnished with the remaining chives."
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} | 69e0ff68ff86d173b1f5692382eba40d9aaeee0db1dbed3da399d0e5397dc24b | Sea bream with a courgette salad with fresh mint and rocket recipe
An average of 5.0 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sea_bream_with_a_77021_16x9.jpg Mediterranean flavours pack in punch here and would work just as well with sea bass or tuna. This meal provides 551 kcal, 39g protein, 11g carbohydrate (of which 8g sugars), 36g fat (of which 4.5g saturates), 2.6g fibre and 1.7g salt per portion. 4 x 200g/7oz sea bream fillets1 lemon, juice only6 tbsp extra virgin olive oil, plus extra for drizzling2 garlic cloves, finely chopped 1 tbsp capers4 anchovies200ml/7floz white wine300g/10½oz cherry tomatoes, halved, deseededsalt and freshly ground black pepper150g/5oz black olives, pitted1 handful parsley, finely chopped1 pinch oregano 4 x 200g/7oz sea bream fillets 1 lemon, juice only 6 tbsp extra virgin olive oil, plus extra for drizzling 2 garlic cloves, finely chopped 1 tbsp capers 4 anchovies 200ml/7floz white wine 300g/10½oz cherry tomatoes, halved, deseeded salt and freshly ground black pepper 150g/5oz black olives, pitted 1 handful parsley, finely chopped 1 pinch oregano 125ml/4fl oz extra virgin olive oil4 tbsp balsamic vinegar1 garlic clove, finely choppedhandful fresh mint, finely chopped4 small courgettes2-3 handfuls of rocket leaves 125ml/4fl oz extra virgin olive oil 4 tbsp balsamic vinegar 1 garlic clove, finely chopped handful fresh mint, finely chopped 4 small courgettes 2-3 handfuls of rocket leaves Method For the bream, place the fish fillets in a bowl, squeeze over the lemon juice and leave to marinate for 30 minutes.Preheat the oven to 200C/400F/Gas 6. Heat the olive oil in a large frying pan, add the garlic, capers and anchovy fillets and cook over a medium heat for five minutes, until the anchovies have dissolved. Add half of the wine and simmer until it has evaporated, then add the tomatoes, squashing them slightly.Season with salt and freshly ground black pepper and cook for five minutes, then add the olives and continue to cook for a further 10 minutes.Place the fish in an ovenproof dish and season with salt and freshly ground black pepper. Add the parsley, the remaining white wine, the sauce, a drizzle of olive oil and the oregano and cover with foil. Bake in the oven for 20 minutes, removing the foil halfway through cooking.Meanwhile, make the salad. Whisk the olive oil and vinegar together with the garlic and mint in a small bowl and set aside.Trim the ends of the courgettes and, with a potato peeler or mandolin, slice them lengthways into wafer-thin slices.Add the courgette slices to the dressing, mix well and leave to marinate for at least 10 minutes. Mix the rocket with the courgettes and place on serving plates. When the fish is cooked, let it rest for one minute then serve alongside the salad. For the bream, place the fish fillets in a bowl, squeeze over the lemon juice and leave to marinate for 30 minutes. For the bream, place the fish fillets in a bowl, squeeze over the lemon juice and leave to marinate for 30 minutes. Preheat the oven to 200C/400F/Gas 6. Heat the olive oil in a large frying pan, add the garlic, capers and anchovy fillets and cook over a medium heat for five minutes, until the anchovies have dissolved. Preheat the oven to 200C/400F/Gas 6. Heat the olive oil in a large frying pan, add the garlic, capers and anchovy fillets and cook over a medium heat for five minutes, until the anchovies have dissolved. Add half of the wine and simmer until it has evaporated, then add the tomatoes, squashing them slightly. Add half of the wine and simmer until it has evaporated, then add the tomatoes, squashing them slightly. Season with salt and freshly ground black pepper and cook for five minutes, then add the olives and continue to cook for a further 10 minutes. Season with salt and freshly ground black pepper and cook for five minutes, then add the olives and continue to cook for a further 10 minutes. Place the fish in an ovenproof dish and season with salt and freshly ground black pepper. Add the parsley, the remaining white wine, the sauce, a drizzle of olive oil and the oregano and cover with foil. Bake in the oven for 20 minutes, removing the foil halfway through cooking. Place the fish in an ovenproof dish and season with salt and freshly ground black pepper. Add the parsley, the remaining white wine, the sauce, a drizzle of olive oil and the oregano and cover with foil. Bake in the oven for 20 minutes, removing the foil halfway through cooking. Meanwhile, make the salad. Whisk the olive oil and vinegar together with the garlic and mint in a small bowl and set aside. Meanwhile, make the salad. Whisk the olive oil and vinegar together with the garlic and mint in a small bowl and set aside. Trim the ends of the courgettes and, with a potato peeler or mandolin, slice them lengthways into wafer-thin slices. Trim the ends of the courgettes and, with a potato peeler or mandolin, slice them lengthways into wafer-thin slices. Add the courgette slices to the dressing, mix well and leave to marinate for at least 10 minutes. Add the courgette slices to the dressing, mix well and leave to marinate for at least 10 minutes. Mix the rocket with the courgettes and place on serving plates. When the fish is cooked, let it rest for one minute then serve alongside the salad. Mix the rocket with the courgettes and place on serving plates. When the fish is cooked, let it rest for one minute then serve alongside the salad. | {
"data_info": {
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"url": "https://www.bbc.co.uk/food/recipes/sea_bream_with_a_77021",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
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"title": "Sea bream with a courgette salad with fresh mint and rocket recipe",
"content": "An average of 5.0 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sea_bream_with_a_77021_16x9.jpg Mediterranean flavours pack in punch here and would work just as well with sea bass or tuna. This meal provides 551 kcal, 39g protein, 11g carbohydrate (of which 8g sugars), 36g fat (of which 4.5g saturates), 2.6g fibre and 1.7g salt per portion. 4 x 200g/7oz sea bream fillets1 lemon, juice only6 tbsp extra virgin olive oil, plus extra for drizzling2 garlic cloves, finely chopped 1 tbsp capers4 anchovies200ml/7floz white wine300g/10½oz cherry tomatoes, halved, deseededsalt and freshly ground black pepper150g/5oz black olives, pitted1 handful parsley, finely chopped1 pinch oregano 4 x 200g/7oz sea bream fillets 1 lemon, juice only 6 tbsp extra virgin olive oil, plus extra for drizzling 2 garlic cloves, finely chopped 1 tbsp capers 4 anchovies 200ml/7floz white wine 300g/10½oz cherry tomatoes, halved, deseeded salt and freshly ground black pepper 150g/5oz black olives, pitted 1 handful parsley, finely chopped 1 pinch oregano 125ml/4fl oz extra virgin olive oil4 tbsp balsamic vinegar1 garlic clove, finely choppedhandful fresh mint, finely chopped4 small courgettes2-3 handfuls of rocket leaves 125ml/4fl oz extra virgin olive oil 4 tbsp balsamic vinegar 1 garlic clove, finely chopped handful fresh mint, finely chopped 4 small courgettes 2-3 handfuls of rocket leaves Method For the bream, place the fish fillets in a bowl, squeeze over the lemon juice and leave to marinate for 30 minutes.Preheat the oven to 200C/400F/Gas 6. Heat the olive oil in a large frying pan, add the garlic, capers and anchovy fillets and cook over a medium heat for five minutes, until the anchovies have dissolved. Add half of the wine and simmer until it has evaporated, then add the tomatoes, squashing them slightly.Season with salt and freshly ground black pepper and cook for five minutes, then add the olives and continue to cook for a further 10 minutes.Place the fish in an ovenproof dish and season with salt and freshly ground black pepper. Add the parsley, the remaining white wine, the sauce, a drizzle of olive oil and the oregano and cover with foil. Bake in the oven for 20 minutes, removing the foil halfway through cooking.Meanwhile, make the salad. Whisk the olive oil and vinegar together with the garlic and mint in a small bowl and set aside.Trim the ends of the courgettes and, with a potato peeler or mandolin, slice them lengthways into wafer-thin slices.Add the courgette slices to the dressing, mix well and leave to marinate for at least 10 minutes. Mix the rocket with the courgettes and place on serving plates. When the fish is cooked, let it rest for one minute then serve alongside the salad. For the bream, place the fish fillets in a bowl, squeeze over the lemon juice and leave to marinate for 30 minutes. For the bream, place the fish fillets in a bowl, squeeze over the lemon juice and leave to marinate for 30 minutes. Preheat the oven to 200C/400F/Gas 6. Heat the olive oil in a large frying pan, add the garlic, capers and anchovy fillets and cook over a medium heat for five minutes, until the anchovies have dissolved. Preheat the oven to 200C/400F/Gas 6. Heat the olive oil in a large frying pan, add the garlic, capers and anchovy fillets and cook over a medium heat for five minutes, until the anchovies have dissolved. Add half of the wine and simmer until it has evaporated, then add the tomatoes, squashing them slightly. Add half of the wine and simmer until it has evaporated, then add the tomatoes, squashing them slightly. Season with salt and freshly ground black pepper and cook for five minutes, then add the olives and continue to cook for a further 10 minutes. Season with salt and freshly ground black pepper and cook for five minutes, then add the olives and continue to cook for a further 10 minutes. Place the fish in an ovenproof dish and season with salt and freshly ground black pepper. Add the parsley, the remaining white wine, the sauce, a drizzle of olive oil and the oregano and cover with foil. Bake in the oven for 20 minutes, removing the foil halfway through cooking. Place the fish in an ovenproof dish and season with salt and freshly ground black pepper. Add the parsley, the remaining white wine, the sauce, a drizzle of olive oil and the oregano and cover with foil. Bake in the oven for 20 minutes, removing the foil halfway through cooking. Meanwhile, make the salad. Whisk the olive oil and vinegar together with the garlic and mint in a small bowl and set aside. Meanwhile, make the salad. Whisk the olive oil and vinegar together with the garlic and mint in a small bowl and set aside. Trim the ends of the courgettes and, with a potato peeler or mandolin, slice them lengthways into wafer-thin slices. Trim the ends of the courgettes and, with a potato peeler or mandolin, slice them lengthways into wafer-thin slices. Add the courgette slices to the dressing, mix well and leave to marinate for at least 10 minutes. Add the courgette slices to the dressing, mix well and leave to marinate for at least 10 minutes. Mix the rocket with the courgettes and place on serving plates. When the fish is cooked, let it rest for one minute then serve alongside the salad. Mix the rocket with the courgettes and place on serving plates. When the fish is cooked, let it rest for one minute then serve alongside the salad."
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} | 461f7dc68ff80f5c481116bc0079c5bf2e4979f2dcf0614787a884787464b88f | Crustless quiche Lorraine recipe
An average of 3.8 out of 5 stars from 37 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/crustless_quiche_92164_16x9.jpg This simplified version of the classic French tart requires no pastry skills, reducing the prep and cooking times. It is delicious served warm from the oven or cold as leftovers the following day, making it a great option for a work lunch or picnic. Each serving provides 270 kcal, 29g protein, 4g carbohydrate (of which 3g sugars), 15g fat (of which 4.5g saturates), 1g fibre and 2.4g salt. low-calorie cooking spray 8 lean bacon rashers, all visible fat removed and roughly chopped1 onion, finely chopped6 large free-range eggs100g/3½oz half-fat Cheddar, grated2 tbsp chopped fresh tarragon2 tbsp finely chopped fresh chives100g/3½oz cherry tomatoes, halved or quarteredsalt and freshly ground black peppercrisp green salad, to serve low-calorie cooking spray 8 lean bacon rashers, all visible fat removed and roughly chopped 1 onion, finely chopped 6 large free-range eggs 100g/3½oz half-fat Cheddar, grated 2 tbsp chopped fresh tarragon 2 tbsp finely chopped fresh chives 100g/3½oz cherry tomatoes, halved or quartered salt and freshly ground black pepper crisp green salad, to serve Method Preheat the oven to 180C/160C Fan/Gas 4.Spray a large frying pan with low-calorie cooking spray. Add the bacon and onion and stir-fry over a medium heat for 10 minutes, or until the onions have softened and the bacon is cooked.Whisk the eggs in a wide bowl and stir in half the cheese and 1 tablespoon each of the tarragon and chives. Stir in half of the bacon and onion mixture. Season well with salt and pepper.Lightly spray a 20–22cm/8–8½in round ovenproof dish or non-stick pie tin with low-calorie cooking spray. Pour in the egg mixture. Scatter over the remaining bacon and onion mixture, cheese, herbs and the cherry tomatoes. Bake for 30–35 minutes, or until just set and golden. Serve warm or cold, sliced into wedges with a crisp green salad of your choice. Preheat the oven to 180C/160C Fan/Gas 4. Preheat the oven to 180C/160C Fan/Gas 4. Spray a large frying pan with low-calorie cooking spray. Add the bacon and onion and stir-fry over a medium heat for 10 minutes, or until the onions have softened and the bacon is cooked. Spray a large frying pan with low-calorie cooking spray. Add the bacon and onion and stir-fry over a medium heat for 10 minutes, or until the onions have softened and the bacon is cooked. Whisk the eggs in a wide bowl and stir in half the cheese and 1 tablespoon each of the tarragon and chives. Stir in half of the bacon and onion mixture. Season well with salt and pepper. Whisk the eggs in a wide bowl and stir in half the cheese and 1 tablespoon each of the tarragon and chives. Stir in half of the bacon and onion mixture. Season well with salt and pepper. Lightly spray a 20–22cm/8–8½in round ovenproof dish or non-stick pie tin with low-calorie cooking spray. Pour in the egg mixture. Scatter over the remaining bacon and onion mixture, cheese, herbs and the cherry tomatoes. Bake for 30–35 minutes, or until just set and golden. Serve warm or cold, sliced into wedges with a crisp green salad of your choice. Lightly spray a 20–22cm/8–8½in round ovenproof dish or non-stick pie tin with low-calorie cooking spray. Pour in the egg mixture. Scatter over the remaining bacon and onion mixture, cheese, herbs and the cherry tomatoes. Bake for 30–35 minutes, or until just set and golden. Serve warm or cold, sliced into wedges with a crisp green salad of your choice. | {
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"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Crustless quiche Lorraine recipe",
"content": "An average of 3.8 out of 5 stars from 37 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/crustless_quiche_92164_16x9.jpg This simplified version of the classic French tart requires no pastry skills, reducing the prep and cooking times. It is delicious served warm from the oven or cold as leftovers the following day, making it a great option for a work lunch or picnic. Each serving provides 270 kcal, 29g protein, 4g carbohydrate (of which 3g sugars), 15g fat (of which 4.5g saturates), 1g fibre and 2.4g salt. low-calorie cooking spray 8 lean bacon rashers, all visible fat removed and roughly chopped1 onion, finely chopped6 large free-range eggs100g/3½oz half-fat Cheddar, grated2 tbsp chopped fresh tarragon2 tbsp finely chopped fresh chives100g/3½oz cherry tomatoes, halved or quarteredsalt and freshly ground black peppercrisp green salad, to serve low-calorie cooking spray 8 lean bacon rashers, all visible fat removed and roughly chopped 1 onion, finely chopped 6 large free-range eggs 100g/3½oz half-fat Cheddar, grated 2 tbsp chopped fresh tarragon 2 tbsp finely chopped fresh chives 100g/3½oz cherry tomatoes, halved or quartered salt and freshly ground black pepper crisp green salad, to serve Method Preheat the oven to 180C/160C Fan/Gas 4.Spray a large frying pan with low-calorie cooking spray. Add the bacon and onion and stir-fry over a medium heat for 10 minutes, or until the onions have softened and the bacon is cooked.Whisk the eggs in a wide bowl and stir in half the cheese and 1 tablespoon each of the tarragon and chives. Stir in half of the bacon and onion mixture. Season well with salt and pepper.Lightly spray a 20–22cm/8–8½in round ovenproof dish or non-stick pie tin with low-calorie cooking spray. Pour in the egg mixture. Scatter over the remaining bacon and onion mixture, cheese, herbs and the cherry tomatoes. Bake for 30–35 minutes, or until just set and golden. Serve warm or cold, sliced into wedges with a crisp green salad of your choice. Preheat the oven to 180C/160C Fan/Gas 4. Preheat the oven to 180C/160C Fan/Gas 4. Spray a large frying pan with low-calorie cooking spray. Add the bacon and onion and stir-fry over a medium heat for 10 minutes, or until the onions have softened and the bacon is cooked. Spray a large frying pan with low-calorie cooking spray. Add the bacon and onion and stir-fry over a medium heat for 10 minutes, or until the onions have softened and the bacon is cooked. Whisk the eggs in a wide bowl and stir in half the cheese and 1 tablespoon each of the tarragon and chives. Stir in half of the bacon and onion mixture. Season well with salt and pepper. Whisk the eggs in a wide bowl and stir in half the cheese and 1 tablespoon each of the tarragon and chives. Stir in half of the bacon and onion mixture. Season well with salt and pepper. Lightly spray a 20–22cm/8–8½in round ovenproof dish or non-stick pie tin with low-calorie cooking spray. Pour in the egg mixture. Scatter over the remaining bacon and onion mixture, cheese, herbs and the cherry tomatoes. Bake for 30–35 minutes, or until just set and golden. Serve warm or cold, sliced into wedges with a crisp green salad of your choice. Lightly spray a 20–22cm/8–8½in round ovenproof dish or non-stick pie tin with low-calorie cooking spray. Pour in the egg mixture. Scatter over the remaining bacon and onion mixture, cheese, herbs and the cherry tomatoes. Bake for 30–35 minutes, or until just set and golden. Serve warm or cold, sliced into wedges with a crisp green salad of your choice."
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} | 364be34e20ef93d882b56ce0848b96a1f58b508164d3cda2cc3b3437a3a8acf5 | Healthy chicken and sweet potato curry recipe
An average of 4.6 out of 5 stars from 45 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_chicken_and_46387_16x9.jpg For a warming one-pot meal you can’t do better than this healthy chicken and sweet potato curry. It’s easy to make, low in fat and packed with veggies. Each serving provides 288 kcal, 27g protein, 31g carbohydrates (of which 12g sugars), 5g fat (of which 1g saturates), 6.5g fibre and 0.9g salt. 1 tsp vegetable oil1 large onion, diced2 tsp finely grated garlic1 tsp finely grated ginger1 green chilli, finely chopped 2 tsp cumin seeds1 cinnamon stick8–10 curry leaves1½ tbsp medium curry powder600g/1lb 5oz boneless, skinless chicken thigh fillets, cut into large bite-size pieces2 large sweet potatoes, peeled and cut into 1.5cm/5/8in cubes400g tin chopped tomatoes400ml/14fl oz chicken stock100g/3½oz baby spinach leaves, roughly choppedsalt and freshly ground black pepperlarge handful fresh coriander (leaves and stalks), finely chopped100g/3½oz fat-free natural yoghurt, whisked (optional) 1 tsp vegetable oil 1 large onion, diced 2 tsp finely grated garlic 1 tsp finely grated ginger 1 green chilli, finely chopped 2 tsp cumin seeds 1 cinnamon stick 8–10 curry leaves 1½ tbsp medium curry powder 600g/1lb 5oz boneless, skinless chicken thigh fillets, cut into large bite-size pieces 2 large sweet potatoes, peeled and cut into 1.5cm/5/8in cubes 400g tin chopped tomatoes 400ml/14fl oz chicken stock 100g/3½oz baby spinach leaves, roughly chopped salt and freshly ground black pepper large handful fresh coriander (leaves and stalks), finely chopped 100g/3½oz fat-free natural yoghurt, whisked (optional) Method Heat the oil in a wide saucepan over a medium heat. Add the onion, garlic, ginger, chilli, cumin, cinnamon stick and curry leaves and stir-fry for 5 minutes, until aromatic.Add the curry powder, stir and cook for 1 minute, then add the chicken and sweet potatoes and stir-fry for 3–4 minutes.Stir in the tomatoes and stock and bring to the boil. Turn the heat down and simmer for 15–20 minutes, until the chicken is cooked and the sweet potatoes are tender.Stir in the spinach and cook for 3–4 minutes, until wilted and mixed into the curry.Remove from the heat, season well with salt and pepper and scatter in the chopped coriander. Drizzle over the yoghurt, if using, and serve immediately, in warmed bowls. Heat the oil in a wide saucepan over a medium heat. Add the onion, garlic, ginger, chilli, cumin, cinnamon stick and curry leaves and stir-fry for 5 minutes, until aromatic. Heat the oil in a wide saucepan over a medium heat. Add the onion, garlic, ginger, chilli, cumin, cinnamon stick and curry leaves and stir-fry for 5 minutes, until aromatic. Add the curry powder, stir and cook for 1 minute, then add the chicken and sweet potatoes and stir-fry for 3–4 minutes. Add the curry powder, stir and cook for 1 minute, then add the chicken and sweet potatoes and stir-fry for 3–4 minutes. Stir in the tomatoes and stock and bring to the boil. Turn the heat down and simmer for 15–20 minutes, until the chicken is cooked and the sweet potatoes are tender. Stir in the tomatoes and stock and bring to the boil. Turn the heat down and simmer for 15–20 minutes, until the chicken is cooked and the sweet potatoes are tender. Stir in the spinach and cook for 3–4 minutes, until wilted and mixed into the curry. Stir in the spinach and cook for 3–4 minutes, until wilted and mixed into the curry. Remove from the heat, season well with salt and pepper and scatter in the chopped coriander. Drizzle over the yoghurt, if using, and serve immediately, in warmed bowls. Remove from the heat, season well with salt and pepper and scatter in the chopped coriander. Drizzle over the yoghurt, if using, and serve immediately, in warmed bowls. | {
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"processing_date": "2025-09-05T00:00:00",
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"title": "Healthy chicken and sweet potato curry recipe",
"content": "An average of 4.6 out of 5 stars from 45 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_chicken_and_46387_16x9.jpg For a warming one-pot meal you can’t do better than this healthy chicken and sweet potato curry. It’s easy to make, low in fat and packed with veggies. Each serving provides 288 kcal, 27g protein, 31g carbohydrates (of which 12g sugars), 5g fat (of which 1g saturates), 6.5g fibre and 0.9g salt. 1 tsp vegetable oil1 large onion, diced2 tsp finely grated garlic1 tsp finely grated ginger1 green chilli, finely chopped 2 tsp cumin seeds1 cinnamon stick8–10 curry leaves1½ tbsp medium curry powder600g/1lb 5oz boneless, skinless chicken thigh fillets, cut into large bite-size pieces2 large sweet potatoes, peeled and cut into 1.5cm/5/8in cubes400g tin chopped tomatoes400ml/14fl oz chicken stock100g/3½oz baby spinach leaves, roughly choppedsalt and freshly ground black pepperlarge handful fresh coriander (leaves and stalks), finely chopped100g/3½oz fat-free natural yoghurt, whisked (optional) 1 tsp vegetable oil 1 large onion, diced 2 tsp finely grated garlic 1 tsp finely grated ginger 1 green chilli, finely chopped 2 tsp cumin seeds 1 cinnamon stick 8–10 curry leaves 1½ tbsp medium curry powder 600g/1lb 5oz boneless, skinless chicken thigh fillets, cut into large bite-size pieces 2 large sweet potatoes, peeled and cut into 1.5cm/5/8in cubes 400g tin chopped tomatoes 400ml/14fl oz chicken stock 100g/3½oz baby spinach leaves, roughly chopped salt and freshly ground black pepper large handful fresh coriander (leaves and stalks), finely chopped 100g/3½oz fat-free natural yoghurt, whisked (optional) Method Heat the oil in a wide saucepan over a medium heat. Add the onion, garlic, ginger, chilli, cumin, cinnamon stick and curry leaves and stir-fry for 5 minutes, until aromatic.Add the curry powder, stir and cook for 1 minute, then add the chicken and sweet potatoes and stir-fry for 3–4 minutes.Stir in the tomatoes and stock and bring to the boil. Turn the heat down and simmer for 15–20 minutes, until the chicken is cooked and the sweet potatoes are tender.Stir in the spinach and cook for 3–4 minutes, until wilted and mixed into the curry.Remove from the heat, season well with salt and pepper and scatter in the chopped coriander. Drizzle over the yoghurt, if using, and serve immediately, in warmed bowls. Heat the oil in a wide saucepan over a medium heat. Add the onion, garlic, ginger, chilli, cumin, cinnamon stick and curry leaves and stir-fry for 5 minutes, until aromatic. Heat the oil in a wide saucepan over a medium heat. Add the onion, garlic, ginger, chilli, cumin, cinnamon stick and curry leaves and stir-fry for 5 minutes, until aromatic. Add the curry powder, stir and cook for 1 minute, then add the chicken and sweet potatoes and stir-fry for 3–4 minutes. Add the curry powder, stir and cook for 1 minute, then add the chicken and sweet potatoes and stir-fry for 3–4 minutes. Stir in the tomatoes and stock and bring to the boil. Turn the heat down and simmer for 15–20 minutes, until the chicken is cooked and the sweet potatoes are tender. Stir in the tomatoes and stock and bring to the boil. Turn the heat down and simmer for 15–20 minutes, until the chicken is cooked and the sweet potatoes are tender. Stir in the spinach and cook for 3–4 minutes, until wilted and mixed into the curry. Stir in the spinach and cook for 3–4 minutes, until wilted and mixed into the curry. Remove from the heat, season well with salt and pepper and scatter in the chopped coriander. Drizzle over the yoghurt, if using, and serve immediately, in warmed bowls. Remove from the heat, season well with salt and pepper and scatter in the chopped coriander. Drizzle over the yoghurt, if using, and serve immediately, in warmed bowls."
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} | 1870d688b9917daa47b8a7f737984da60aec9c0d41f74e9f5503b2311ebf9155 | Healthy slow cooker chicken recipe
An average of 4.4 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_slow_cooker_84808_16x9.jpg Slow cooking the chicken on the bone adds depth of flavour to complement the tarragon, mustard and garlic in this marvellous one-pot healthy chicken dish. Each serving provides 452 kcal, 43g protein, 45g carbohydrates (of which 13.5g sugars), 7.5g fat (of which 2g saturates), 14g fibre and 1.3g salt. 2 tsp olive oil8 skinless, bone in chicken thighs 400g tin cannellini beans, drained1 large onion, chopped1 parsnip, peeled and cut into 1.5cm/5/8in pieces2 celery sticks, roughly chopped2 large carrots, peeled and cut into 1.5cm/5/8in pieces1 leek, thickly sliced400g/14oz potatoes, peeled and cut into 1.5cm/5/8in pieces1 tsp grated fresh root ginger2 tsp Dijon mustard3 tsp finely grated garlic4 tbsp tomato purée350ml/12fl oz hot chicken stock2 tbsp finely chopped fresh tarragon, plus extra to garnish1 tbsp finely grated zest from an unwaxed lemonsalt and freshly ground black pepper 2 tsp olive oil 8 skinless, bone in chicken thighs 400g tin cannellini beans, drained 1 large onion, chopped 1 parsnip, peeled and cut into 1.5cm/5/8in pieces 2 celery sticks, roughly chopped 2 large carrots, peeled and cut into 1.5cm/5/8in pieces 1 leek, thickly sliced 400g/14oz potatoes, peeled and cut into 1.5cm/5/8in pieces 1 tsp grated fresh root ginger 2 tsp Dijon mustard 3 tsp finely grated garlic 4 tbsp tomato purée 350ml/12fl oz hot chicken stock 2 tbsp finely chopped fresh tarragon, plus extra to garnish 1 tbsp finely grated zest from an unwaxed lemon salt and freshly ground black pepper Method Heat the oil in a large frying pan over a high heat. Season the chicken and fry for 6–8 minutes until browned all over. Using a slotted spoon, transfer the chicken to a slow cooker.Roughly mash half of the beans with a potato masher, add to the chicken and stir well.Add the onion, parsnip, celery, carrots, leek and potatoes to the frying pan and stir-fry over a high heat for 6–8 minutes, until lightly coloured all over. Add the ginger, mustard and garlic and stir-fry for 1 minute more, then spoon the vegetable mixture, with the remaining beans, over the chicken in the slow cooker. Season with salt and pepper.Whisk the tomato purée into the stock and pour into the slow cooker with the tarragon and lemon zest, cover with the lid and cook on high for 3–3½ hours until the chicken is tender. To serve, garnish with chopped tarragon. Heat the oil in a large frying pan over a high heat. Season the chicken and fry for 6–8 minutes until browned all over. Using a slotted spoon, transfer the chicken to a slow cooker. Heat the oil in a large frying pan over a high heat. Season the chicken and fry for 6–8 minutes until browned all over. Using a slotted spoon, transfer the chicken to a slow cooker. Roughly mash half of the beans with a potato masher, add to the chicken and stir well. Roughly mash half of the beans with a potato masher, add to the chicken and stir well. Add the onion, parsnip, celery, carrots, leek and potatoes to the frying pan and stir-fry over a high heat for 6–8 minutes, until lightly coloured all over. Add the ginger, mustard and garlic and stir-fry for 1 minute more, then spoon the vegetable mixture, with the remaining beans, over the chicken in the slow cooker. Season with salt and pepper. Add the onion, parsnip, celery, carrots, leek and potatoes to the frying pan and stir-fry over a high heat for 6–8 minutes, until lightly coloured all over. Add the ginger, mustard and garlic and stir-fry for 1 minute more, then spoon the vegetable mixture, with the remaining beans, over the chicken in the slow cooker. Season with salt and pepper. Whisk the tomato purée into the stock and pour into the slow cooker with the tarragon and lemon zest, cover with the lid and cook on high for 3–3½ hours until the chicken is tender. To serve, garnish with chopped tarragon. Whisk the tomato purée into the stock and pour into the slow cooker with the tarragon and lemon zest, cover with the lid and cook on high for 3–3½ hours until the chicken is tender. To serve, garnish with chopped tarragon. | {
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"title": "Healthy slow cooker chicken 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/healthy_slow_cooker_84808_16x9.jpg Slow cooking the chicken on the bone adds depth of flavour to complement the tarragon, mustard and garlic in this marvellous one-pot healthy chicken dish. Each serving provides 452 kcal, 43g protein, 45g carbohydrates (of which 13.5g sugars), 7.5g fat (of which 2g saturates), 14g fibre and 1.3g salt. 2 tsp olive oil8 skinless, bone in chicken thighs 400g tin cannellini beans, drained1 large onion, chopped1 parsnip, peeled and cut into 1.5cm/5/8in pieces2 celery sticks, roughly chopped2 large carrots, peeled and cut into 1.5cm/5/8in pieces1 leek, thickly sliced400g/14oz potatoes, peeled and cut into 1.5cm/5/8in pieces1 tsp grated fresh root ginger2 tsp Dijon mustard3 tsp finely grated garlic4 tbsp tomato purée350ml/12fl oz hot chicken stock2 tbsp finely chopped fresh tarragon, plus extra to garnish1 tbsp finely grated zest from an unwaxed lemonsalt and freshly ground black pepper 2 tsp olive oil 8 skinless, bone in chicken thighs 400g tin cannellini beans, drained 1 large onion, chopped 1 parsnip, peeled and cut into 1.5cm/5/8in pieces 2 celery sticks, roughly chopped 2 large carrots, peeled and cut into 1.5cm/5/8in pieces 1 leek, thickly sliced 400g/14oz potatoes, peeled and cut into 1.5cm/5/8in pieces 1 tsp grated fresh root ginger 2 tsp Dijon mustard 3 tsp finely grated garlic 4 tbsp tomato purée 350ml/12fl oz hot chicken stock 2 tbsp finely chopped fresh tarragon, plus extra to garnish 1 tbsp finely grated zest from an unwaxed lemon salt and freshly ground black pepper Method Heat the oil in a large frying pan over a high heat. Season the chicken and fry for 6–8 minutes until browned all over. Using a slotted spoon, transfer the chicken to a slow cooker.Roughly mash half of the beans with a potato masher, add to the chicken and stir well.Add the onion, parsnip, celery, carrots, leek and potatoes to the frying pan and stir-fry over a high heat for 6–8 minutes, until lightly coloured all over. Add the ginger, mustard and garlic and stir-fry for 1 minute more, then spoon the vegetable mixture, with the remaining beans, over the chicken in the slow cooker. Season with salt and pepper.Whisk the tomato purée into the stock and pour into the slow cooker with the tarragon and lemon zest, cover with the lid and cook on high for 3–3½ hours until the chicken is tender. To serve, garnish with chopped tarragon. Heat the oil in a large frying pan over a high heat. Season the chicken and fry for 6–8 minutes until browned all over. Using a slotted spoon, transfer the chicken to a slow cooker. Heat the oil in a large frying pan over a high heat. Season the chicken and fry for 6–8 minutes until browned all over. Using a slotted spoon, transfer the chicken to a slow cooker. Roughly mash half of the beans with a potato masher, add to the chicken and stir well. Roughly mash half of the beans with a potato masher, add to the chicken and stir well. Add the onion, parsnip, celery, carrots, leek and potatoes to the frying pan and stir-fry over a high heat for 6–8 minutes, until lightly coloured all over. Add the ginger, mustard and garlic and stir-fry for 1 minute more, then spoon the vegetable mixture, with the remaining beans, over the chicken in the slow cooker. Season with salt and pepper. Add the onion, parsnip, celery, carrots, leek and potatoes to the frying pan and stir-fry over a high heat for 6–8 minutes, until lightly coloured all over. Add the ginger, mustard and garlic and stir-fry for 1 minute more, then spoon the vegetable mixture, with the remaining beans, over the chicken in the slow cooker. Season with salt and pepper. Whisk the tomato purée into the stock and pour into the slow cooker with the tarragon and lemon zest, cover with the lid and cook on high for 3–3½ hours until the chicken is tender. To serve, garnish with chopped tarragon. Whisk the tomato purée into the stock and pour into the slow cooker with the tarragon and lemon zest, cover with the lid and cook on high for 3–3½ hours until the chicken is tender. To serve, garnish with chopped tarragon."
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} | a70c139ee91a12790430853a4abe986159ace740b21d17d0e838b34b8304ab69 | Lighter vegetable lasagne recipe
An average of 4.3 out of 5 stars from 34 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/ratatouille_lasagne_28209_16x9.jpg A vegetarian family lasagne that’s ready in just 45 minutes. Cottage cheese makes it a healthier option, plus you don’t need to make the traditional cheese sauce. Serve with a green salad or sweetcorn for even more of your five-a-day. Each serving provides 285 kcal, 20g protein, 33g carbohydrates (of which 11g sugars), 7g fat (of which 3g saturates), 6g fibre and 0.8g salt. For this recipe you'll need a 20x28cm/8x11in ovenproof dish. 1 tbsp rapeseed oil1 onion, roughly chopped 1 leek, roughly chopped2 peppers (any colour), roughly chopped2 courgettes, roughly chopped1 tbsp dried oregano1 tbsp dried basil½ tsp onion powder3 tbsp tomato purée2 x 400g tins tomatoes9 lasagne sheets600g/1lb 5oz low-fat cottage cheese60g/2¼oz Cheddar, grated sea salt and freshly ground black peppersalad leaves, to serve 1 tbsp rapeseed oil 1 onion, roughly chopped 1 leek, roughly chopped 2 peppers (any colour), roughly chopped 2 courgettes, roughly chopped 1 tbsp dried oregano 1 tbsp dried basil ½ tsp onion powder 3 tbsp tomato purée 2 x 400g tins tomatoes 9 lasagne sheets 600g/1lb 5oz low-fat cottage cheese 60g/2¼oz Cheddar, grated sea salt and freshly ground black pepper salad leaves, to serve Method Preheat the oven to 200C/180C Fan/Gas 6.Heat a large frying pan until medium–hot. Add the oil, onion and leek and cook for 5 minutes, until just softened.Add the peppers and courgettes and fry until just coloured all over. Add the oregano, basil and onion powder, season and cook for 1 minute. Stir in the tomato purée and the tinned tomatoes. Bring to the boil, then turn down the heat and simmer for 5 minutes.Spoon half the ratatouille into the bottom of a 20x28cm/8x11in ovenproof dish. Layer the lasagne over the top, then spoon over half the cottage cheese, spreading to the edges. Add the remaining ratatouille and then the remaining cottage cheese. Scatter the Cheddar over the top.Bake for 30 minutes, or until golden-brown and bubbling. Serve with salad leaves. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Heat a large frying pan until medium–hot. Add the oil, onion and leek and cook for 5 minutes, until just softened. Heat a large frying pan until medium–hot. Add the oil, onion and leek and cook for 5 minutes, until just softened. Add the peppers and courgettes and fry until just coloured all over. Add the oregano, basil and onion powder, season and cook for 1 minute. Stir in the tomato purée and the tinned tomatoes. Bring to the boil, then turn down the heat and simmer for 5 minutes. Add the peppers and courgettes and fry until just coloured all over. Add the oregano, basil and onion powder, season and cook for 1 minute. Stir in the tomato purée and the tinned tomatoes. Bring to the boil, then turn down the heat and simmer for 5 minutes. Spoon half the ratatouille into the bottom of a 20x28cm/8x11in ovenproof dish. Layer the lasagne over the top, then spoon over half the cottage cheese, spreading to the edges. Add the remaining ratatouille and then the remaining cottage cheese. Scatter the Cheddar over the top. Spoon half the ratatouille into the bottom of a 20x28cm/8x11in ovenproof dish. Layer the lasagne over the top, then spoon over half the cottage cheese, spreading to the edges. Add the remaining ratatouille and then the remaining cottage cheese. Scatter the Cheddar over the top. Bake for 30 minutes, or until golden-brown and bubbling. Serve with salad leaves. Bake for 30 minutes, or until golden-brown and bubbling. Serve with salad leaves. Recipe tips You can mix up the vegetables in this recipe, try adding aubergines or mushrooms in place of a courgette or pepper. You can make this recipe gluten-free by switching the lasagne sheets for the gluten-free alternatives. You might have to soak the sheets first, check the packet instructions. | {
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"title": "Lighter vegetable lasagne recipe",
"content": "An average of 4.3 out of 5 stars from 34 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/ratatouille_lasagne_28209_16x9.jpg A vegetarian family lasagne that’s ready in just 45 minutes. Cottage cheese makes it a healthier option, plus you don’t need to make the traditional cheese sauce. Serve with a green salad or sweetcorn for even more of your five-a-day. Each serving provides 285 kcal, 20g protein, 33g carbohydrates (of which 11g sugars), 7g fat (of which 3g saturates), 6g fibre and 0.8g salt. For this recipe you'll need a 20x28cm/8x11in ovenproof dish. 1 tbsp rapeseed oil1 onion, roughly chopped 1 leek, roughly chopped2 peppers (any colour), roughly chopped2 courgettes, roughly chopped1 tbsp dried oregano1 tbsp dried basil½ tsp onion powder3 tbsp tomato purée2 x 400g tins tomatoes9 lasagne sheets600g/1lb 5oz low-fat cottage cheese60g/2¼oz Cheddar, grated sea salt and freshly ground black peppersalad leaves, to serve 1 tbsp rapeseed oil 1 onion, roughly chopped 1 leek, roughly chopped 2 peppers (any colour), roughly chopped 2 courgettes, roughly chopped 1 tbsp dried oregano 1 tbsp dried basil ½ tsp onion powder 3 tbsp tomato purée 2 x 400g tins tomatoes 9 lasagne sheets 600g/1lb 5oz low-fat cottage cheese 60g/2¼oz Cheddar, grated sea salt and freshly ground black pepper salad leaves, to serve Method Preheat the oven to 200C/180C Fan/Gas 6.Heat a large frying pan until medium–hot. Add the oil, onion and leek and cook for 5 minutes, until just softened.Add the peppers and courgettes and fry until just coloured all over. Add the oregano, basil and onion powder, season and cook for 1 minute. Stir in the tomato purée and the tinned tomatoes. Bring to the boil, then turn down the heat and simmer for 5 minutes.Spoon half the ratatouille into the bottom of a 20x28cm/8x11in ovenproof dish. Layer the lasagne over the top, then spoon over half the cottage cheese, spreading to the edges. Add the remaining ratatouille and then the remaining cottage cheese. Scatter the Cheddar over the top.Bake for 30 minutes, or until golden-brown and bubbling. Serve with salad leaves. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Heat a large frying pan until medium–hot. Add the oil, onion and leek and cook for 5 minutes, until just softened. Heat a large frying pan until medium–hot. Add the oil, onion and leek and cook for 5 minutes, until just softened. Add the peppers and courgettes and fry until just coloured all over. Add the oregano, basil and onion powder, season and cook for 1 minute. Stir in the tomato purée and the tinned tomatoes. Bring to the boil, then turn down the heat and simmer for 5 minutes. Add the peppers and courgettes and fry until just coloured all over. Add the oregano, basil and onion powder, season and cook for 1 minute. Stir in the tomato purée and the tinned tomatoes. Bring to the boil, then turn down the heat and simmer for 5 minutes. Spoon half the ratatouille into the bottom of a 20x28cm/8x11in ovenproof dish. Layer the lasagne over the top, then spoon over half the cottage cheese, spreading to the edges. Add the remaining ratatouille and then the remaining cottage cheese. Scatter the Cheddar over the top. Spoon half the ratatouille into the bottom of a 20x28cm/8x11in ovenproof dish. Layer the lasagne over the top, then spoon over half the cottage cheese, spreading to the edges. Add the remaining ratatouille and then the remaining cottage cheese. Scatter the Cheddar over the top. Bake for 30 minutes, or until golden-brown and bubbling. Serve with salad leaves. Bake for 30 minutes, or until golden-brown and bubbling. Serve with salad leaves. Recipe tips You can mix up the vegetables in this recipe, try adding aubergines or mushrooms in place of a courgette or pepper. You can make this recipe gluten-free by switching the lasagne sheets for the gluten-free alternatives. You might have to soak the sheets first, check the packet instructions."
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"$oid": "68bad236eb3bdbfd0cc00dcf"
} | bb7f310d79f884c247c0bb346991540aa6e40f0bccd432bcfcb3d92df0aa52b3 | Brown stew chicken recipe
An average of 4.6 out of 5 stars from 29 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/brown_stew_chicken_22517_16x9.jpg The perfect blend of spices and tender chicken in a rich vegetable sauce makes this stew one of our favourites! Each serving provides 325 kcal, 32g protein, 25.5g carbohydrates (of which 18g sugars), 10g fat (of which 1.5g saturates), 2g fibre and 1.9g salt. 8 chicken thighs, skin removed1 tsp sea salt flakes1 tsp freshly ground black pepper2 tbsp all-purpose seasoning5 garlic cloves, finely chopped5 pimento berries, crushed1 tsp browning or dark soy sauce3 tbsp brown sugar ½ red pepper, sliced½ green or yellow pepper, sliced2 spring onions, thinly sliced1 brown onion, chopped2 tbsp vegetable oil2 tbsp cornflourhandful fresh thyme 1 tsp hot pepper sauce or 1 whole Scotch bonnet chilli1 large tomato, chopped 2 tbsp tomato ketchup1 Scotch bonnet chilli, seeds removed, chopped 8 chicken thighs, skin removed 1 tsp sea salt flakes 1 tsp freshly ground black pepper 2 tbsp all-purpose seasoning 5 garlic cloves, finely chopped 5 pimento berries, crushed 1 tsp browning or dark soy sauce 3 tbsp brown sugar ½ red pepper, sliced ½ green or yellow pepper, sliced 2 spring onions, thinly sliced 1 brown onion, chopped 2 tbsp vegetable oil 2 tbsp cornflour handful fresh thyme 1 tsp hot pepper sauce or 1 whole Scotch bonnet chilli 1 large tomato, chopped 2 tbsp tomato ketchup 1 Scotch bonnet chilli, seeds removed, chopped Method Place the chicken in a bowl and add the salt, black pepper, all-purpose seasoning, garlic, pimento berries, browning, sugar, peppers, spring onion and onion. Mix together, put cling film over the bowl and marinate in the fridge for at least 30 minutes (or overnight if possible). Heat the oil in a large frying pan over a medium heat, add the chicken mixture and cook the vegetables and chicken for about 5 minutes on each side, or until the chicken is brown. Mix the cornflour with 500ml/18fl oz water and add to the pan. Add the thyme, hot pepper sauce, tomato, ketchup and chilli. Mix well, cover with a lid and simmer for 30 minutes, until the chicken is tender and cooked through. Remove the whole Scotch bonnet, if using, before serving. Place the chicken in a bowl and add the salt, black pepper, all-purpose seasoning, garlic, pimento berries, browning, sugar, peppers, spring onion and onion. Mix together, put cling film over the bowl and marinate in the fridge for at least 30 minutes (or overnight if possible). Place the chicken in a bowl and add the salt, black pepper, all-purpose seasoning, garlic, pimento berries, browning, sugar, peppers, spring onion and onion. Mix together, put cling film over the bowl and marinate in the fridge for at least 30 minutes (or overnight if possible). Heat the oil in a large frying pan over a medium heat, add the chicken mixture and cook the vegetables and chicken for about 5 minutes on each side, or until the chicken is brown. Mix the cornflour with 500ml/18fl oz water and add to the pan. Add the thyme, hot pepper sauce, tomato, ketchup and chilli. Mix well, cover with a lid and simmer for 30 minutes, until the chicken is tender and cooked through. Remove the whole Scotch bonnet, if using, before serving. Heat the oil in a large frying pan over a medium heat, add the chicken mixture and cook the vegetables and chicken for about 5 minutes on each side, or until the chicken is brown. Mix the cornflour with 500ml/18fl oz water and add to the pan. Add the thyme, hot pepper sauce, tomato, ketchup and chilli. Mix well, cover with a lid and simmer for 30 minutes, until the chicken is tender and cooked through. Remove the whole Scotch bonnet, if using, before serving. Recipe tips All-purpose seasoning can be found with the spices in most large supermarkets. | {
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"url": "https://www.bbc.co.uk/food/recipes/brown_stew_chicken_22517",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Brown stew chicken recipe",
"content": "An average of 4.6 out of 5 stars from 29 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/brown_stew_chicken_22517_16x9.jpg The perfect blend of spices and tender chicken in a rich vegetable sauce makes this stew one of our favourites! Each serving provides 325 kcal, 32g protein, 25.5g carbohydrates (of which 18g sugars), 10g fat (of which 1.5g saturates), 2g fibre and 1.9g salt. 8 chicken thighs, skin removed1 tsp sea salt flakes1 tsp freshly ground black pepper2 tbsp all-purpose seasoning5 garlic cloves, finely chopped5 pimento berries, crushed1 tsp browning or dark soy sauce3 tbsp brown sugar ½ red pepper, sliced½ green or yellow pepper, sliced2 spring onions, thinly sliced1 brown onion, chopped2 tbsp vegetable oil2 tbsp cornflourhandful fresh thyme 1 tsp hot pepper sauce or 1 whole Scotch bonnet chilli1 large tomato, chopped 2 tbsp tomato ketchup1 Scotch bonnet chilli, seeds removed, chopped 8 chicken thighs, skin removed 1 tsp sea salt flakes 1 tsp freshly ground black pepper 2 tbsp all-purpose seasoning 5 garlic cloves, finely chopped 5 pimento berries, crushed 1 tsp browning or dark soy sauce 3 tbsp brown sugar ½ red pepper, sliced ½ green or yellow pepper, sliced 2 spring onions, thinly sliced 1 brown onion, chopped 2 tbsp vegetable oil 2 tbsp cornflour handful fresh thyme 1 tsp hot pepper sauce or 1 whole Scotch bonnet chilli 1 large tomato, chopped 2 tbsp tomato ketchup 1 Scotch bonnet chilli, seeds removed, chopped Method Place the chicken in a bowl and add the salt, black pepper, all-purpose seasoning, garlic, pimento berries, browning, sugar, peppers, spring onion and onion. Mix together, put cling film over the bowl and marinate in the fridge for at least 30 minutes (or overnight if possible). Heat the oil in a large frying pan over a medium heat, add the chicken mixture and cook the vegetables and chicken for about 5 minutes on each side, or until the chicken is brown. Mix the cornflour with 500ml/18fl oz water and add to the pan. Add the thyme, hot pepper sauce, tomato, ketchup and chilli. Mix well, cover with a lid and simmer for 30 minutes, until the chicken is tender and cooked through. Remove the whole Scotch bonnet, if using, before serving. Place the chicken in a bowl and add the salt, black pepper, all-purpose seasoning, garlic, pimento berries, browning, sugar, peppers, spring onion and onion. Mix together, put cling film over the bowl and marinate in the fridge for at least 30 minutes (or overnight if possible). Place the chicken in a bowl and add the salt, black pepper, all-purpose seasoning, garlic, pimento berries, browning, sugar, peppers, spring onion and onion. Mix together, put cling film over the bowl and marinate in the fridge for at least 30 minutes (or overnight if possible). Heat the oil in a large frying pan over a medium heat, add the chicken mixture and cook the vegetables and chicken for about 5 minutes on each side, or until the chicken is brown. Mix the cornflour with 500ml/18fl oz water and add to the pan. Add the thyme, hot pepper sauce, tomato, ketchup and chilli. Mix well, cover with a lid and simmer for 30 minutes, until the chicken is tender and cooked through. Remove the whole Scotch bonnet, if using, before serving. Heat the oil in a large frying pan over a medium heat, add the chicken mixture and cook the vegetables and chicken for about 5 minutes on each side, or until the chicken is brown. Mix the cornflour with 500ml/18fl oz water and add to the pan. Add the thyme, hot pepper sauce, tomato, ketchup and chilli. Mix well, cover with a lid and simmer for 30 minutes, until the chicken is tender and cooked through. Remove the whole Scotch bonnet, if using, before serving. Recipe tips All-purpose seasoning can be found with the spices in most large supermarkets."
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"$oid": "68bad236eb3bdbfd0cc00dd0"
} | a5e656364cd12aa0f8c07aab9e715246a24a6a8cfca78df882755d4c6355d8e8 | Vegetarian shepherd’s pie recipe
An average of 4.9 out of 5 stars from 12 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/vegetarian_shepherds_pie_18177_16x9.jpg Use lentil soup to add bulk and flavour to this delicious vegetarian shepherd’s pie – a tasty tinned soup hack that makes life easier and saves you time. It's a great recipe for batch cooking, too. Each serving provides 518 kcal, 15g protein, 74g carbohydrates (of which 17g sugars), 15g fat (of which 6g saturates), 13g fibre and 1.7g salt. 1 butternut squash, peeled, seeds removed and cut into roughly 5cm/2in chunks2 tbsp olive oil1 large brown onion, chopped300g/10½oz chestnut mushrooms, quartered2 x 400g tins lentil soup50g/1¾oz tomato purée1 tbsp soy sauce1 tbsp vegetarian Worcestershire sauce (optional)3 fresh rosemary sprigs, leaves picked and roughly chopped3 fresh thyme sprigs, leaves picked800g/1lb 12oz floury potatoes40g/1½oz unsalted buttersplash of milk salt 1 butternut squash, peeled, seeds removed and cut into roughly 5cm/2in chunks 2 tbsp olive oil 1 large brown onion, chopped 300g/10½oz chestnut mushrooms, quartered 2 x 400g tins lentil soup 50g/1¾oz tomato purée 1 tbsp soy sauce 1 tbsp vegetarian Worcestershire sauce (optional) 3 fresh rosemary sprigs, leaves picked and roughly chopped 3 fresh thyme sprigs, leaves picked 800g/1lb 12oz floury potatoes 40g/1½oz unsalted butter splash of milk salt Method Preheat the oven to 200C/180C Fan/Gas 6. Place the butternut squash on a large baking tray, drizzle with 1 tablespoon of olive oil and stir together to coat. Roast for 30–40 minutes, until some of the edges are starting to caramelise. Remove from the oven and set aside, leaving the oven on.While the squash is roasting, heat the remaining oil in a large, deep frying pan over a medium–low heat. Add the onion and a pinch of salt and cook, stirring often, until the onion is starting to turn golden. Add the mushrooms and cook until all the liquid has evaporated. Add the lentil soup, tomato purée, soy sauce, Worcestershire sauce, if using, rosemary and thyme and stir together. Leave to cook over a low heat so the mixture can thicken slightly. To make the topping, peel the potatoes or leave the skins on, and cut into roughly 5cm/2in chunks. Place in a large saucepan with a good pinch of salt and cover with water. Bring to the boil over a high heat then simmer for 10–12 minutes, or until the potatoes are very tender. Drain and return to the pan along with the butter and mash until smooth, loosening with a splash of milk if needed. Season with salt to taste. Tip the roasted squash into a baking dish and pour over the mushroom mixture. Dot with spoonfuls of mashed potato then use a fork to spread it over the filling. Bake for 25–35 minutes, until the top is lightly golden and the filling is bubbling. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Place the butternut squash on a large baking tray, drizzle with 1 tablespoon of olive oil and stir together to coat. Roast for 30–40 minutes, until some of the edges are starting to caramelise. Remove from the oven and set aside, leaving the oven on. Place the butternut squash on a large baking tray, drizzle with 1 tablespoon of olive oil and stir together to coat. Roast for 30–40 minutes, until some of the edges are starting to caramelise. Remove from the oven and set aside, leaving the oven on. While the squash is roasting, heat the remaining oil in a large, deep frying pan over a medium–low heat. Add the onion and a pinch of salt and cook, stirring often, until the onion is starting to turn golden. Add the mushrooms and cook until all the liquid has evaporated. Add the lentil soup, tomato purée, soy sauce, Worcestershire sauce, if using, rosemary and thyme and stir together. Leave to cook over a low heat so the mixture can thicken slightly. While the squash is roasting, heat the remaining oil in a large, deep frying pan over a medium–low heat. Add the onion and a pinch of salt and cook, stirring often, until the onion is starting to turn golden. Add the mushrooms and cook until all the liquid has evaporated. Add the lentil soup, tomato purée, soy sauce, Worcestershire sauce, if using, rosemary and thyme and stir together. Leave to cook over a low heat so the mixture can thicken slightly. To make the topping, peel the potatoes or leave the skins on, and cut into roughly 5cm/2in chunks. Place in a large saucepan with a good pinch of salt and cover with water. Bring to the boil over a high heat then simmer for 10–12 minutes, or until the potatoes are very tender. Drain and return to the pan along with the butter and mash until smooth, loosening with a splash of milk if needed. Season with salt to taste. To make the topping, peel the potatoes or leave the skins on, and cut into roughly 5cm/2in chunks. Place in a large saucepan with a good pinch of salt and cover with water. Bring to the boil over a high heat then simmer for 10–12 minutes, or until the potatoes are very tender. Drain and return to the pan along with the butter and mash until smooth, loosening with a splash of milk if needed. Season with salt to taste. Tip the roasted squash into a baking dish and pour over the mushroom mixture. Dot with spoonfuls of mashed potato then use a fork to spread it over the filling. Bake for 25–35 minutes, until the top is lightly golden and the filling is bubbling. Tip the roasted squash into a baking dish and pour over the mushroom mixture. Dot with spoonfuls of mashed potato then use a fork to spread it over the filling. Bake for 25–35 minutes, until the top is lightly golden and the filling is bubbling. Recipe tips Instead of butternut squash you could use any roasted root vegetables, such as celeriac, carrots, or a mixture of vegetables. To take it up a notch, add 100ml/3½fl oz red wine with the lentil soup. | {
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"title": "Vegetarian shepherd’s pie recipe",
"content": "An average of 4.9 out of 5 stars from 12 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/vegetarian_shepherds_pie_18177_16x9.jpg Use lentil soup to add bulk and flavour to this delicious vegetarian shepherd’s pie – a tasty tinned soup hack that makes life easier and saves you time. It's a great recipe for batch cooking, too. Each serving provides 518 kcal, 15g protein, 74g carbohydrates (of which 17g sugars), 15g fat (of which 6g saturates), 13g fibre and 1.7g salt. 1 butternut squash, peeled, seeds removed and cut into roughly 5cm/2in chunks2 tbsp olive oil1 large brown onion, chopped300g/10½oz chestnut mushrooms, quartered2 x 400g tins lentil soup50g/1¾oz tomato purée1 tbsp soy sauce1 tbsp vegetarian Worcestershire sauce (optional)3 fresh rosemary sprigs, leaves picked and roughly chopped3 fresh thyme sprigs, leaves picked800g/1lb 12oz floury potatoes40g/1½oz unsalted buttersplash of milk salt 1 butternut squash, peeled, seeds removed and cut into roughly 5cm/2in chunks 2 tbsp olive oil 1 large brown onion, chopped 300g/10½oz chestnut mushrooms, quartered 2 x 400g tins lentil soup 50g/1¾oz tomato purée 1 tbsp soy sauce 1 tbsp vegetarian Worcestershire sauce (optional) 3 fresh rosemary sprigs, leaves picked and roughly chopped 3 fresh thyme sprigs, leaves picked 800g/1lb 12oz floury potatoes 40g/1½oz unsalted butter splash of milk salt Method Preheat the oven to 200C/180C Fan/Gas 6. Place the butternut squash on a large baking tray, drizzle with 1 tablespoon of olive oil and stir together to coat. Roast for 30–40 minutes, until some of the edges are starting to caramelise. Remove from the oven and set aside, leaving the oven on.While the squash is roasting, heat the remaining oil in a large, deep frying pan over a medium–low heat. Add the onion and a pinch of salt and cook, stirring often, until the onion is starting to turn golden. Add the mushrooms and cook until all the liquid has evaporated. Add the lentil soup, tomato purée, soy sauce, Worcestershire sauce, if using, rosemary and thyme and stir together. Leave to cook over a low heat so the mixture can thicken slightly. To make the topping, peel the potatoes or leave the skins on, and cut into roughly 5cm/2in chunks. Place in a large saucepan with a good pinch of salt and cover with water. Bring to the boil over a high heat then simmer for 10–12 minutes, or until the potatoes are very tender. Drain and return to the pan along with the butter and mash until smooth, loosening with a splash of milk if needed. Season with salt to taste. Tip the roasted squash into a baking dish and pour over the mushroom mixture. Dot with spoonfuls of mashed potato then use a fork to spread it over the filling. Bake for 25–35 minutes, until the top is lightly golden and the filling is bubbling. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Place the butternut squash on a large baking tray, drizzle with 1 tablespoon of olive oil and stir together to coat. Roast for 30–40 minutes, until some of the edges are starting to caramelise. Remove from the oven and set aside, leaving the oven on. Place the butternut squash on a large baking tray, drizzle with 1 tablespoon of olive oil and stir together to coat. Roast for 30–40 minutes, until some of the edges are starting to caramelise. Remove from the oven and set aside, leaving the oven on. While the squash is roasting, heat the remaining oil in a large, deep frying pan over a medium–low heat. Add the onion and a pinch of salt and cook, stirring often, until the onion is starting to turn golden. Add the mushrooms and cook until all the liquid has evaporated. Add the lentil soup, tomato purée, soy sauce, Worcestershire sauce, if using, rosemary and thyme and stir together. Leave to cook over a low heat so the mixture can thicken slightly. While the squash is roasting, heat the remaining oil in a large, deep frying pan over a medium–low heat. Add the onion and a pinch of salt and cook, stirring often, until the onion is starting to turn golden. Add the mushrooms and cook until all the liquid has evaporated. Add the lentil soup, tomato purée, soy sauce, Worcestershire sauce, if using, rosemary and thyme and stir together. Leave to cook over a low heat so the mixture can thicken slightly. To make the topping, peel the potatoes or leave the skins on, and cut into roughly 5cm/2in chunks. Place in a large saucepan with a good pinch of salt and cover with water. Bring to the boil over a high heat then simmer for 10–12 minutes, or until the potatoes are very tender. Drain and return to the pan along with the butter and mash until smooth, loosening with a splash of milk if needed. Season with salt to taste. To make the topping, peel the potatoes or leave the skins on, and cut into roughly 5cm/2in chunks. Place in a large saucepan with a good pinch of salt and cover with water. Bring to the boil over a high heat then simmer for 10–12 minutes, or until the potatoes are very tender. Drain and return to the pan along with the butter and mash until smooth, loosening with a splash of milk if needed. Season with salt to taste. Tip the roasted squash into a baking dish and pour over the mushroom mixture. Dot with spoonfuls of mashed potato then use a fork to spread it over the filling. Bake for 25–35 minutes, until the top is lightly golden and the filling is bubbling. Tip the roasted squash into a baking dish and pour over the mushroom mixture. Dot with spoonfuls of mashed potato then use a fork to spread it over the filling. Bake for 25–35 minutes, until the top is lightly golden and the filling is bubbling. Recipe tips Instead of butternut squash you could use any roasted root vegetables, such as celeriac, carrots, or a mixture of vegetables. To take it up a notch, add 100ml/3½fl oz red wine with the lentil soup."
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} | 9243e4882ed6ee71ab45dc54dbaf3b266a2f9c1a9736df73eae227094788b8ff | Basic muesli recipe
An average of 4.5 out of 5 stars from 4 ratings Make your muesli exactly the way you like it. Feel free to stick to the cereals, nuts and fruits that you like. 200g/7oz jumbo porridge oats25g/1oz flaked bran or wheat germ75g/3oz barley or rye flakes (optional, you can always add more oats instead)50g/2oz hazelnuts, lightly crushed50g/2oz flaked almonds50g/2oz sultanas50g/2oz dried, ready-to-eat apricots, roughly chopped50g/2oz dried, ready-to-eat figs, roughly chopped 200g/7oz jumbo porridge oats 25g/1oz flaked bran or wheat germ 75g/3oz barley or rye flakes (optional, you can always add more oats instead) 50g/2oz hazelnuts, lightly crushed 50g/2oz flaked almonds 50g/2oz sultanas 50g/2oz dried, ready-to-eat apricots, roughly chopped 50g/2oz dried, ready-to-eat figs, roughly chopped Method Preheat the oven to 160C/325F/Gas 3.Place the oats, flaked bran or wheat germ, barley or rye flakes, hazelnuts and almonds on a large baking tray and toast in the oven for 10 minutes, shaking and turning in the tray halfway through. Take the tray from the oven and leave to cool: this should take only about 10 minutes. Mix the toasted ingredients with the sultanas, apricots and figs. These fruits are only suggestions: you can use whatever you prefer, for example dried apple, mango, papaya, dates or cherries. You can eat this muesli straight away with milk or yoghurt, or you can store in an airtight container. Preheat the oven to 160C/325F/Gas 3. Preheat the oven to 160C/325F/Gas 3. Place the oats, flaked bran or wheat germ, barley or rye flakes, hazelnuts and almonds on a large baking tray and toast in the oven for 10 minutes, shaking and turning in the tray halfway through. Take the tray from the oven and leave to cool: this should take only about 10 minutes. Place the oats, flaked bran or wheat germ, barley or rye flakes, hazelnuts and almonds on a large baking tray and toast in the oven for 10 minutes, shaking and turning in the tray halfway through. Take the tray from the oven and leave to cool: this should take only about 10 minutes. Mix the toasted ingredients with the sultanas, apricots and figs. These fruits are only suggestions: you can use whatever you prefer, for example dried apple, mango, papaya, dates or cherries. Mix the toasted ingredients with the sultanas, apricots and figs. These fruits are only suggestions: you can use whatever you prefer, for example dried apple, mango, papaya, dates or cherries. You can eat this muesli straight away with milk or yoghurt, or you can store in an airtight container. You can eat this muesli straight away with milk or yoghurt, or you can store in an airtight container. | {
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"title": "Basic muesli recipe",
"content": "An average of 4.5 out of 5 stars from 4 ratings Make your muesli exactly the way you like it. Feel free to stick to the cereals, nuts and fruits that you like. 200g/7oz jumbo porridge oats25g/1oz flaked bran or wheat germ75g/3oz barley or rye flakes (optional, you can always add more oats instead)50g/2oz hazelnuts, lightly crushed50g/2oz flaked almonds50g/2oz sultanas50g/2oz dried, ready-to-eat apricots, roughly chopped50g/2oz dried, ready-to-eat figs, roughly chopped 200g/7oz jumbo porridge oats 25g/1oz flaked bran or wheat germ 75g/3oz barley or rye flakes (optional, you can always add more oats instead) 50g/2oz hazelnuts, lightly crushed 50g/2oz flaked almonds 50g/2oz sultanas 50g/2oz dried, ready-to-eat apricots, roughly chopped 50g/2oz dried, ready-to-eat figs, roughly chopped Method Preheat the oven to 160C/325F/Gas 3.Place the oats, flaked bran or wheat germ, barley or rye flakes, hazelnuts and almonds on a large baking tray and toast in the oven for 10 minutes, shaking and turning in the tray halfway through. Take the tray from the oven and leave to cool: this should take only about 10 minutes. Mix the toasted ingredients with the sultanas, apricots and figs. These fruits are only suggestions: you can use whatever you prefer, for example dried apple, mango, papaya, dates or cherries. You can eat this muesli straight away with milk or yoghurt, or you can store in an airtight container. Preheat the oven to 160C/325F/Gas 3. Preheat the oven to 160C/325F/Gas 3. Place the oats, flaked bran or wheat germ, barley or rye flakes, hazelnuts and almonds on a large baking tray and toast in the oven for 10 minutes, shaking and turning in the tray halfway through. Take the tray from the oven and leave to cool: this should take only about 10 minutes. Place the oats, flaked bran or wheat germ, barley or rye flakes, hazelnuts and almonds on a large baking tray and toast in the oven for 10 minutes, shaking and turning in the tray halfway through. Take the tray from the oven and leave to cool: this should take only about 10 minutes. Mix the toasted ingredients with the sultanas, apricots and figs. These fruits are only suggestions: you can use whatever you prefer, for example dried apple, mango, papaya, dates or cherries. Mix the toasted ingredients with the sultanas, apricots and figs. These fruits are only suggestions: you can use whatever you prefer, for example dried apple, mango, papaya, dates or cherries. You can eat this muesli straight away with milk or yoghurt, or you can store in an airtight container. You can eat this muesli straight away with milk or yoghurt, or you can store in an airtight container."
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} | 4e7c4eb9a076d0ed19bf29f8abb77b3dc79d63c91297a5da228e7fc2d94bf20e | Extra-lean burger and salad recipe
An average of 4.5 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/extra_lean_burger_and_59164_16x9.jpg Forget fat-packed takeaway burgers. Tuck into our homemade 'fakeaway' treat. As part of an Intermittent diet plan, 1 serving provides 2 of your 6 daily vegetable portions. This meal provides 255 kcal, 36g protein, 6g carbohydrate (of which 5.5g sugars), 7g fat (of which 2.5g saturates), 3g fibre and 0.4g salt per portion. low-calorie cooking spray½ small onion, finely chopped100g/3½oz Portobello mushrooms, finely chopped250g/9oz extra-lean beef mince (under 5% fat)2 tsp finely chopped fresh thyme (or ½ tsp dried thyme)freshly ground black pepper low-calorie cooking spray ½ small onion, finely chopped 100g/3½oz Portobello mushrooms, finely chopped 250g/9oz extra-lean beef mince (under 5% fat) 2 tsp finely chopped fresh thyme (or ½ tsp dried thyme) freshly ground black pepper 1 Little Gem lettuce, leaves separated120g/4½oz cherry tomatoes, sliced1/3 cucumber, sliced 1 Little Gem lettuce, leaves separated 120g/4½oz cherry tomatoes, sliced 1/3 cucumber, sliced Method Spray a small frying pan with oil and cook the onion and mushrooms over a medium heat for five minutes, or until well softened, stirring regularly. Tip into a heatproof bowl and leave to cool for five minutes.Add the beef, thyme and lots of ground black pepper. Mix well and form into two balls. Flatten into burger shapes, each around 2cm/¾in thick.Clean the pan and return to the hob. Spray with a little more oil and cook the burgers over a medium-low heat for 10 minutes, turning occasionally, until browned on the outside and cooked through inside. Serve the burgers with lettuce, tomatoes and cucumber. Spray a small frying pan with oil and cook the onion and mushrooms over a medium heat for five minutes, or until well softened, stirring regularly. Tip into a heatproof bowl and leave to cool for five minutes. Spray a small frying pan with oil and cook the onion and mushrooms over a medium heat for five minutes, or until well softened, stirring regularly. Tip into a heatproof bowl and leave to cool for five minutes. Add the beef, thyme and lots of ground black pepper. Mix well and form into two balls. Flatten into burger shapes, each around 2cm/¾in thick. Add the beef, thyme and lots of ground black pepper. Mix well and form into two balls. Flatten into burger shapes, each around 2cm/¾in thick. Clean the pan and return to the hob. Spray with a little more oil and cook the burgers over a medium-low heat for 10 minutes, turning occasionally, until browned on the outside and cooked through inside. Clean the pan and return to the hob. Spray with a little more oil and cook the burgers over a medium-low heat for 10 minutes, turning occasionally, until browned on the outside and cooked through inside. Serve the burgers with lettuce, tomatoes and cucumber. Serve the burgers with lettuce, tomatoes and cucumber. Recipe tips If you aren’t keen on beef, try making with minced chicken or turkey breast instead. | {
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"content": "An average of 4.5 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/extra_lean_burger_and_59164_16x9.jpg Forget fat-packed takeaway burgers. Tuck into our homemade 'fakeaway' treat. As part of an Intermittent diet plan, 1 serving provides 2 of your 6 daily vegetable portions. This meal provides 255 kcal, 36g protein, 6g carbohydrate (of which 5.5g sugars), 7g fat (of which 2.5g saturates), 3g fibre and 0.4g salt per portion. low-calorie cooking spray½ small onion, finely chopped100g/3½oz Portobello mushrooms, finely chopped250g/9oz extra-lean beef mince (under 5% fat)2 tsp finely chopped fresh thyme (or ½ tsp dried thyme)freshly ground black pepper low-calorie cooking spray ½ small onion, finely chopped 100g/3½oz Portobello mushrooms, finely chopped 250g/9oz extra-lean beef mince (under 5% fat) 2 tsp finely chopped fresh thyme (or ½ tsp dried thyme) freshly ground black pepper 1 Little Gem lettuce, leaves separated120g/4½oz cherry tomatoes, sliced1/3 cucumber, sliced 1 Little Gem lettuce, leaves separated 120g/4½oz cherry tomatoes, sliced 1/3 cucumber, sliced Method Spray a small frying pan with oil and cook the onion and mushrooms over a medium heat for five minutes, or until well softened, stirring regularly. Tip into a heatproof bowl and leave to cool for five minutes.Add the beef, thyme and lots of ground black pepper. Mix well and form into two balls. Flatten into burger shapes, each around 2cm/¾in thick.Clean the pan and return to the hob. Spray with a little more oil and cook the burgers over a medium-low heat for 10 minutes, turning occasionally, until browned on the outside and cooked through inside. Serve the burgers with lettuce, tomatoes and cucumber. Spray a small frying pan with oil and cook the onion and mushrooms over a medium heat for five minutes, or until well softened, stirring regularly. Tip into a heatproof bowl and leave to cool for five minutes. Spray a small frying pan with oil and cook the onion and mushrooms over a medium heat for five minutes, or until well softened, stirring regularly. Tip into a heatproof bowl and leave to cool for five minutes. Add the beef, thyme and lots of ground black pepper. Mix well and form into two balls. Flatten into burger shapes, each around 2cm/¾in thick. Add the beef, thyme and lots of ground black pepper. Mix well and form into two balls. Flatten into burger shapes, each around 2cm/¾in thick. Clean the pan and return to the hob. Spray with a little more oil and cook the burgers over a medium-low heat for 10 minutes, turning occasionally, until browned on the outside and cooked through inside. Clean the pan and return to the hob. Spray with a little more oil and cook the burgers over a medium-low heat for 10 minutes, turning occasionally, until browned on the outside and cooked through inside. Serve the burgers with lettuce, tomatoes and cucumber. Serve the burgers with lettuce, tomatoes and cucumber. Recipe tips If you aren’t keen on beef, try making with minced chicken or turkey breast instead."
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} | 6c3a4c77dd3859aa0e28014168319bca0de69c85cabbe438ad7f3a12fc01375e | Potatoes with cashew nuts (kaju aloo) recipe
An average of 4.8 out of 5 stars from 4 ratings “Kaju aloo” is a delicious, rich, creamy, spicy vegetarian curry. Serve with parathas. 1 kg/2lb 4oz large white potatoes (such as Maris Piper), unpeeled6 green chillies, roughly chopped (seeds optional)1 x 4cm/1½in fresh ginger, roughly chopped2 tbsp vegetable oil1 tsp black mustard seeds12 fresh curry leaves1 tbsp cashew nuts2 large onions, roughly chopped1 tsp ground turmeric1 tsp salt½ tsp sugar 1 kg/2lb 4oz large white potatoes (such as Maris Piper), unpeeled 6 green chillies, roughly chopped (seeds optional) 1 x 4cm/1½in fresh ginger, roughly chopped 2 tbsp vegetable oil 1 tsp black mustard seeds 12 fresh curry leaves 1 tbsp cashew nuts 2 large onions, roughly chopped 1 tsp ground turmeric 1 tsp salt ½ tsp sugar Method Place the unpeeled potatoes in a large saucepan that has a lid and fill with water. Bring the water the the boil over a medium-high heat. Reduce the heat to low–medium and keep on a low, rolling boil for 20–25 minutes. The cooking time for the potatoes will vary according to their variety, size and quality. Test the potatoes to check that they are cooked. Using the point of a sharp knife or skewer, pierce the middle of the largest potato. The potatoes should be tender, but not falling apart. Once the potatoes are cooked, drain them in a colander and leave to cool. When they are cool enough to handle, remove the skins, then cut the potatoes into 2.5-cm/1-inch cubes and set aside.Using a food processor or blender, blend the green chillies and ginger together to make a paste. If you want to reduce the heat of this dish, remove the chilli seeds. Set aside.In a frying pan with a lid, heat the oil over a medium heat. Add the mustard seeds to the pan followed by the curry leaves and cashew nuts and cook until the cashew nuts darken in colour. Add the onions and cook until soft and translucent, but not coloured. Add the reserved chilli and ginger paste to the pan along with the ground turmeric, salt and 200ml/7fl oz water, bring to the boil, cover, and simmer for 10 minutes. Remove the lid and add the diced potato. Bring the mixture back to the boil, then lower the heat, add the sugar and cook, covered, for a further 10 minutes. If there is any excess water in the pan, remove the lid and cook over a high heat until the potatoes have a glossy sheen.Before serving, taste to check the seasoning and adjust with more salt or sugar as necessary. Place the unpeeled potatoes in a large saucepan that has a lid and fill with water. Bring the water the the boil over a medium-high heat. Reduce the heat to low–medium and keep on a low, rolling boil for 20–25 minutes. The cooking time for the potatoes will vary according to their variety, size and quality. Test the potatoes to check that they are cooked. Place the unpeeled potatoes in a large saucepan that has a lid and fill with water. Bring the water the the boil over a medium-high heat. Reduce the heat to low–medium and keep on a low, rolling boil for 20–25 minutes. The cooking time for the potatoes will vary according to their variety, size and quality. Test the potatoes to check that they are cooked. Using the point of a sharp knife or skewer, pierce the middle of the largest potato. The potatoes should be tender, but not falling apart. Once the potatoes are cooked, drain them in a colander and leave to cool. When they are cool enough to handle, remove the skins, then cut the potatoes into 2.5-cm/1-inch cubes and set aside. Using the point of a sharp knife or skewer, pierce the middle of the largest potato. The potatoes should be tender, but not falling apart. Once the potatoes are cooked, drain them in a colander and leave to cool. When they are cool enough to handle, remove the skins, then cut the potatoes into 2.5-cm/1-inch cubes and set aside. Using a food processor or blender, blend the green chillies and ginger together to make a paste. If you want to reduce the heat of this dish, remove the chilli seeds. Set aside. Using a food processor or blender, blend the green chillies and ginger together to make a paste. If you want to reduce the heat of this dish, remove the chilli seeds. Set aside. In a frying pan with a lid, heat the oil over a medium heat. Add the mustard seeds to the pan followed by the curry leaves and cashew nuts and cook until the cashew nuts darken in colour. Add the onions and cook until soft and translucent, but not coloured. Add the reserved chilli and ginger paste to the pan along with the ground turmeric, salt and 200ml/7fl oz water, bring to the boil, cover, and simmer for 10 minutes. In a frying pan with a lid, heat the oil over a medium heat. Add the mustard seeds to the pan followed by the curry leaves and cashew nuts and cook until the cashew nuts darken in colour. Add the onions and cook until soft and translucent, but not coloured. Add the reserved chilli and ginger paste to the pan along with the ground turmeric, salt and 200ml/7fl oz water, bring to the boil, cover, and simmer for 10 minutes. Remove the lid and add the diced potato. Bring the mixture back to the boil, then lower the heat, add the sugar and cook, covered, for a further 10 minutes. If there is any excess water in the pan, remove the lid and cook over a high heat until the potatoes have a glossy sheen. Remove the lid and add the diced potato. Bring the mixture back to the boil, then lower the heat, add the sugar and cook, covered, for a further 10 minutes. If there is any excess water in the pan, remove the lid and cook over a high heat until the potatoes have a glossy sheen. Before serving, taste to check the seasoning and adjust with more salt or sugar as necessary. Before serving, taste to check the seasoning and adjust with more salt or sugar as necessary. | {
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"title": "Potatoes with cashew nuts (kaju aloo) recipe",
"content": "An average of 4.8 out of 5 stars from 4 ratings “Kaju aloo” is a delicious, rich, creamy, spicy vegetarian curry. Serve with parathas. 1 kg/2lb 4oz large white potatoes (such as Maris Piper), unpeeled6 green chillies, roughly chopped (seeds optional)1 x 4cm/1½in fresh ginger, roughly chopped2 tbsp vegetable oil1 tsp black mustard seeds12 fresh curry leaves1 tbsp cashew nuts2 large onions, roughly chopped1 tsp ground turmeric1 tsp salt½ tsp sugar 1 kg/2lb 4oz large white potatoes (such as Maris Piper), unpeeled 6 green chillies, roughly chopped (seeds optional) 1 x 4cm/1½in fresh ginger, roughly chopped 2 tbsp vegetable oil 1 tsp black mustard seeds 12 fresh curry leaves 1 tbsp cashew nuts 2 large onions, roughly chopped 1 tsp ground turmeric 1 tsp salt ½ tsp sugar Method Place the unpeeled potatoes in a large saucepan that has a lid and fill with water. Bring the water the the boil over a medium-high heat. Reduce the heat to low–medium and keep on a low, rolling boil for 20–25 minutes. The cooking time for the potatoes will vary according to their variety, size and quality. Test the potatoes to check that they are cooked. Using the point of a sharp knife or skewer, pierce the middle of the largest potato. The potatoes should be tender, but not falling apart. Once the potatoes are cooked, drain them in a colander and leave to cool. When they are cool enough to handle, remove the skins, then cut the potatoes into 2.5-cm/1-inch cubes and set aside.Using a food processor or blender, blend the green chillies and ginger together to make a paste. If you want to reduce the heat of this dish, remove the chilli seeds. Set aside.In a frying pan with a lid, heat the oil over a medium heat. Add the mustard seeds to the pan followed by the curry leaves and cashew nuts and cook until the cashew nuts darken in colour. Add the onions and cook until soft and translucent, but not coloured. Add the reserved chilli and ginger paste to the pan along with the ground turmeric, salt and 200ml/7fl oz water, bring to the boil, cover, and simmer for 10 minutes. Remove the lid and add the diced potato. Bring the mixture back to the boil, then lower the heat, add the sugar and cook, covered, for a further 10 minutes. If there is any excess water in the pan, remove the lid and cook over a high heat until the potatoes have a glossy sheen.Before serving, taste to check the seasoning and adjust with more salt or sugar as necessary. Place the unpeeled potatoes in a large saucepan that has a lid and fill with water. Bring the water the the boil over a medium-high heat. Reduce the heat to low–medium and keep on a low, rolling boil for 20–25 minutes. The cooking time for the potatoes will vary according to their variety, size and quality. Test the potatoes to check that they are cooked. Place the unpeeled potatoes in a large saucepan that has a lid and fill with water. Bring the water the the boil over a medium-high heat. Reduce the heat to low–medium and keep on a low, rolling boil for 20–25 minutes. The cooking time for the potatoes will vary according to their variety, size and quality. Test the potatoes to check that they are cooked. Using the point of a sharp knife or skewer, pierce the middle of the largest potato. The potatoes should be tender, but not falling apart. Once the potatoes are cooked, drain them in a colander and leave to cool. When they are cool enough to handle, remove the skins, then cut the potatoes into 2.5-cm/1-inch cubes and set aside. Using the point of a sharp knife or skewer, pierce the middle of the largest potato. The potatoes should be tender, but not falling apart. Once the potatoes are cooked, drain them in a colander and leave to cool. When they are cool enough to handle, remove the skins, then cut the potatoes into 2.5-cm/1-inch cubes and set aside. Using a food processor or blender, blend the green chillies and ginger together to make a paste. If you want to reduce the heat of this dish, remove the chilli seeds. Set aside. Using a food processor or blender, blend the green chillies and ginger together to make a paste. If you want to reduce the heat of this dish, remove the chilli seeds. Set aside. In a frying pan with a lid, heat the oil over a medium heat. Add the mustard seeds to the pan followed by the curry leaves and cashew nuts and cook until the cashew nuts darken in colour. Add the onions and cook until soft and translucent, but not coloured. Add the reserved chilli and ginger paste to the pan along with the ground turmeric, salt and 200ml/7fl oz water, bring to the boil, cover, and simmer for 10 minutes. In a frying pan with a lid, heat the oil over a medium heat. Add the mustard seeds to the pan followed by the curry leaves and cashew nuts and cook until the cashew nuts darken in colour. Add the onions and cook until soft and translucent, but not coloured. Add the reserved chilli and ginger paste to the pan along with the ground turmeric, salt and 200ml/7fl oz water, bring to the boil, cover, and simmer for 10 minutes. Remove the lid and add the diced potato. Bring the mixture back to the boil, then lower the heat, add the sugar and cook, covered, for a further 10 minutes. If there is any excess water in the pan, remove the lid and cook over a high heat until the potatoes have a glossy sheen. Remove the lid and add the diced potato. Bring the mixture back to the boil, then lower the heat, add the sugar and cook, covered, for a further 10 minutes. If there is any excess water in the pan, remove the lid and cook over a high heat until the potatoes have a glossy sheen. Before serving, taste to check the seasoning and adjust with more salt or sugar as necessary. Before serving, taste to check the seasoning and adjust with more salt or sugar as necessary."
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} | e52c79764ed5dea7692cfbfb5a51c8a9f90ca8038539505bf46f912dcd218b00 | Romesco sauce recipe
An average of 4.3 out of 5 stars from 4 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/romesco_sauce_16818_16x9.jpg A popular Mediterranean sauce created by fishermen, romesco is a classic accompaniment for white fish with roasted or grilled vegetables. 4 large red peppers2 garlic cloves150g/5½oz ground almonds100g/3½oz sun-dried tomatoes in oil100ml/3½fl oz extra virgin olive oil20ml/¾fl oz red wine vinegar1 tbsp smoked paprika1 tsp cayenne pepper1 tsp sea salt 4 large red peppers 2 garlic cloves 150g/5½oz ground almonds 100g/3½oz sun-dried tomatoes in oil 100ml/3½fl oz extra virgin olive oil 20ml/¾fl oz red wine vinegar 1 tbsp smoked paprika 1 tsp cayenne pepper 1 tsp sea salt Method Place the red peppers on a heavy baking tray, then carefully char them all over using a blowtorch if you have one, or the flame on a gas hob. Alternatively, place them under a very hot grill. Transfer the charred peppers to a bowl and cover with cling film. Leave for 10 minutes so they steam while cooling, softening the skins.Meanwhile, peel and grate the garlic. After 10 minutes, use your fingers or a tea towel to slide the skins off the charred peppers, but don’t worry if there’s little bits left as this will lend the sauce an authentic grilled flavour. Remove all the seeds, then put the prepared peppers and garlic into a food processor.Add the remaining ingredients to the food processor and blend for 4-5 minutes until the mixture is smooth.Store the romesco sauce in an airtight container for up to 4 days. Heat gently in a saucepan before serving. Place the red peppers on a heavy baking tray, then carefully char them all over using a blowtorch if you have one, or the flame on a gas hob. Alternatively, place them under a very hot grill. Transfer the charred peppers to a bowl and cover with cling film. Leave for 10 minutes so they steam while cooling, softening the skins. Place the red peppers on a heavy baking tray, then carefully char them all over using a blowtorch if you have one, or the flame on a gas hob. Alternatively, place them under a very hot grill. Transfer the charred peppers to a bowl and cover with cling film. Leave for 10 minutes so they steam while cooling, softening the skins. Meanwhile, peel and grate the garlic. After 10 minutes, use your fingers or a tea towel to slide the skins off the charred peppers, but don’t worry if there’s little bits left as this will lend the sauce an authentic grilled flavour. Remove all the seeds, then put the prepared peppers and garlic into a food processor. Meanwhile, peel and grate the garlic. After 10 minutes, use your fingers or a tea towel to slide the skins off the charred peppers, but don’t worry if there’s little bits left as this will lend the sauce an authentic grilled flavour. Remove all the seeds, then put the prepared peppers and garlic into a food processor. Add the remaining ingredients to the food processor and blend for 4-5 minutes until the mixture is smooth. Add the remaining ingredients to the food processor and blend for 4-5 minutes until the mixture is smooth. Store the romesco sauce in an airtight container for up to 4 days. Heat gently in a saucepan before serving. Store the romesco sauce in an airtight container for up to 4 days. Heat gently in a saucepan before serving. | {
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"title": "Romesco sauce recipe",
"content": "An average of 4.3 out of 5 stars from 4 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/romesco_sauce_16818_16x9.jpg A popular Mediterranean sauce created by fishermen, romesco is a classic accompaniment for white fish with roasted or grilled vegetables. 4 large red peppers2 garlic cloves150g/5½oz ground almonds100g/3½oz sun-dried tomatoes in oil100ml/3½fl oz extra virgin olive oil20ml/¾fl oz red wine vinegar1 tbsp smoked paprika1 tsp cayenne pepper1 tsp sea salt 4 large red peppers 2 garlic cloves 150g/5½oz ground almonds 100g/3½oz sun-dried tomatoes in oil 100ml/3½fl oz extra virgin olive oil 20ml/¾fl oz red wine vinegar 1 tbsp smoked paprika 1 tsp cayenne pepper 1 tsp sea salt Method Place the red peppers on a heavy baking tray, then carefully char them all over using a blowtorch if you have one, or the flame on a gas hob. Alternatively, place them under a very hot grill. Transfer the charred peppers to a bowl and cover with cling film. Leave for 10 minutes so they steam while cooling, softening the skins.Meanwhile, peel and grate the garlic. After 10 minutes, use your fingers or a tea towel to slide the skins off the charred peppers, but don’t worry if there’s little bits left as this will lend the sauce an authentic grilled flavour. Remove all the seeds, then put the prepared peppers and garlic into a food processor.Add the remaining ingredients to the food processor and blend for 4-5 minutes until the mixture is smooth.Store the romesco sauce in an airtight container for up to 4 days. Heat gently in a saucepan before serving. Place the red peppers on a heavy baking tray, then carefully char them all over using a blowtorch if you have one, or the flame on a gas hob. Alternatively, place them under a very hot grill. Transfer the charred peppers to a bowl and cover with cling film. Leave for 10 minutes so they steam while cooling, softening the skins. Place the red peppers on a heavy baking tray, then carefully char them all over using a blowtorch if you have one, or the flame on a gas hob. Alternatively, place them under a very hot grill. Transfer the charred peppers to a bowl and cover with cling film. Leave for 10 minutes so they steam while cooling, softening the skins. Meanwhile, peel and grate the garlic. After 10 minutes, use your fingers or a tea towel to slide the skins off the charred peppers, but don’t worry if there’s little bits left as this will lend the sauce an authentic grilled flavour. Remove all the seeds, then put the prepared peppers and garlic into a food processor. Meanwhile, peel and grate the garlic. After 10 minutes, use your fingers or a tea towel to slide the skins off the charred peppers, but don’t worry if there’s little bits left as this will lend the sauce an authentic grilled flavour. Remove all the seeds, then put the prepared peppers and garlic into a food processor. Add the remaining ingredients to the food processor and blend for 4-5 minutes until the mixture is smooth. Add the remaining ingredients to the food processor and blend for 4-5 minutes until the mixture is smooth. Store the romesco sauce in an airtight container for up to 4 days. Heat gently in a saucepan before serving. Store the romesco sauce in an airtight container for up to 4 days. Heat gently in a saucepan before serving."
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} | 19fc1ddcf219a3681f4128a6b0528e171e28234eca8ed1454a0fed03ee80a209 | Orange and almond cake recipe
An average of 4.6 out of 5 stars from 78 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/orangecake_83870_16x9.jpg This orange and almond cake is deliciously moist and great for people who like a bit of marmaladey bitterness. It can easily be made gluten-free too. 2 large orangesbutter, for greasingplain flour (or gluten-free flour, if required), for dusting6 free-range eggs250g/9oz ground almonds250g/9oz caster sugar1 tbsp baking powder (gluten-free, if required) 2 large oranges butter, for greasing plain flour (or gluten-free flour, if required), for dusting 6 free-range eggs 250g/9oz ground almonds 250g/9oz caster sugar 1 tbsp baking powder (gluten-free, if required) Method Wash the oranges thoroughly. Bring them to the boil in a large saucepan of water and gently cook for two hours.Preheat the oven to 175C/325F/Gas 3 and butter and flour a 23cm/9in cake tin.Leave the oranges to cool, before slicing in quarters and removing the pips.Pulp the oranges in a food processor.Beat the eggs and gradually stir in all the remaining ingredients, including the orange pulp. Pour into the cake tin and cook for about an hour, until the cake is golden in colour and has risen. Transfer to a wire cooling rack, keeping the cake in the tin. When the cake has cooled, carefully remove from the tin and serve cut into slices. Wash the oranges thoroughly. Bring them to the boil in a large saucepan of water and gently cook for two hours. Wash the oranges thoroughly. Bring them to the boil in a large saucepan of water and gently cook for two hours. Preheat the oven to 175C/325F/Gas 3 and butter and flour a 23cm/9in cake tin. Preheat the oven to 175C/325F/Gas 3 and butter and flour a 23cm/9in cake tin. Leave the oranges to cool, before slicing in quarters and removing the pips. Leave the oranges to cool, before slicing in quarters and removing the pips. Pulp the oranges in a food processor. Pulp the oranges in a food processor. Beat the eggs and gradually stir in all the remaining ingredients, including the orange pulp. Pour into the cake tin and cook for about an hour, until the cake is golden in colour and has risen. Beat the eggs and gradually stir in all the remaining ingredients, including the orange pulp. Pour into the cake tin and cook for about an hour, until the cake is golden in colour and has risen. Transfer to a wire cooling rack, keeping the cake in the tin. When the cake has cooled, carefully remove from the tin and serve cut into slices. Transfer to a wire cooling rack, keeping the cake in the tin. When the cake has cooled, carefully remove from the tin and serve cut into slices. | {
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"title": "Orange and almond cake recipe",
"content": "An average of 4.6 out of 5 stars from 78 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/orangecake_83870_16x9.jpg This orange and almond cake is deliciously moist and great for people who like a bit of marmaladey bitterness. It can easily be made gluten-free too. 2 large orangesbutter, for greasingplain flour (or gluten-free flour, if required), for dusting6 free-range eggs250g/9oz ground almonds250g/9oz caster sugar1 tbsp baking powder (gluten-free, if required) 2 large oranges butter, for greasing plain flour (or gluten-free flour, if required), for dusting 6 free-range eggs 250g/9oz ground almonds 250g/9oz caster sugar 1 tbsp baking powder (gluten-free, if required) Method Wash the oranges thoroughly. Bring them to the boil in a large saucepan of water and gently cook for two hours.Preheat the oven to 175C/325F/Gas 3 and butter and flour a 23cm/9in cake tin.Leave the oranges to cool, before slicing in quarters and removing the pips.Pulp the oranges in a food processor.Beat the eggs and gradually stir in all the remaining ingredients, including the orange pulp. Pour into the cake tin and cook for about an hour, until the cake is golden in colour and has risen. Transfer to a wire cooling rack, keeping the cake in the tin. When the cake has cooled, carefully remove from the tin and serve cut into slices. Wash the oranges thoroughly. Bring them to the boil in a large saucepan of water and gently cook for two hours. Wash the oranges thoroughly. Bring them to the boil in a large saucepan of water and gently cook for two hours. Preheat the oven to 175C/325F/Gas 3 and butter and flour a 23cm/9in cake tin. Preheat the oven to 175C/325F/Gas 3 and butter and flour a 23cm/9in cake tin. Leave the oranges to cool, before slicing in quarters and removing the pips. Leave the oranges to cool, before slicing in quarters and removing the pips. Pulp the oranges in a food processor. Pulp the oranges in a food processor. Beat the eggs and gradually stir in all the remaining ingredients, including the orange pulp. Pour into the cake tin and cook for about an hour, until the cake is golden in colour and has risen. Beat the eggs and gradually stir in all the remaining ingredients, including the orange pulp. Pour into the cake tin and cook for about an hour, until the cake is golden in colour and has risen. Transfer to a wire cooling rack, keeping the cake in the tin. When the cake has cooled, carefully remove from the tin and serve cut into slices. Transfer to a wire cooling rack, keeping the cake in the tin. When the cake has cooled, carefully remove from the tin and serve cut into slices."
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} | 971be1a1cc3e225529b0217d419de883368f6a18a11e5ed903c18e6bb7188130 | Pistachio ice cream recipe
An average of 4.0 out of 5 stars from 2 ratings This simple pistachio ice cream isn't too sweet, but lets the flavour of the nuts come through. 125g/4½oz unsalted pistachio nuts, out of their shells (weight shown is without shells)75g/3oz caster sugar3 free-range egg yolks500ml/17fl oz double cream 125g/4½oz unsalted pistachio nuts, out of their shells (weight shown is without shells) 75g/3oz caster sugar 3 free-range egg yolks 500ml/17fl oz double cream Method Place half of the pistachios into a food processor with half of the sugar and blend until very fine.Roughly chop the remaining pistachios with a sharp knife on a secure chopping board.Whisk the egg yolks with the other half of the sugar in a large, heatproof mixing bowl, until thick and creamy. Place the cream and the finely ground pistachio and sugar mixture into a heavy-based pan over a medium heat and bring to the boil. Immediately remove from the heat and pour the mixture onto the egg yolks, whisking constantly. Return the pistachio custard to the pan and stir over a low heat until the mixture thickens.Remove from the heat and place into a large bowl of iced water to quickly cool, then refrigerate for at least one hour.Churn the pistachio custard in an ice cream maker according to manufacturer's instructions.Fold in the hand-chopped pistachios and transfer the ice cream to a freezer-safe container with a lid. Cover and freeze until required. Place half of the pistachios into a food processor with half of the sugar and blend until very fine. Place half of the pistachios into a food processor with half of the sugar and blend until very fine. Roughly chop the remaining pistachios with a sharp knife on a secure chopping board. Roughly chop the remaining pistachios with a sharp knife on a secure chopping board. Whisk the egg yolks with the other half of the sugar in a large, heatproof mixing bowl, until thick and creamy. Whisk the egg yolks with the other half of the sugar in a large, heatproof mixing bowl, until thick and creamy. Place the cream and the finely ground pistachio and sugar mixture into a heavy-based pan over a medium heat and bring to the boil. Immediately remove from the heat and pour the mixture onto the egg yolks, whisking constantly. Return the pistachio custard to the pan and stir over a low heat until the mixture thickens. Place the cream and the finely ground pistachio and sugar mixture into a heavy-based pan over a medium heat and bring to the boil. Immediately remove from the heat and pour the mixture onto the egg yolks, whisking constantly. Return the pistachio custard to the pan and stir over a low heat until the mixture thickens. Remove from the heat and place into a large bowl of iced water to quickly cool, then refrigerate for at least one hour. Remove from the heat and place into a large bowl of iced water to quickly cool, then refrigerate for at least one hour. Churn the pistachio custard in an ice cream maker according to manufacturer's instructions. Churn the pistachio custard in an ice cream maker according to manufacturer's instructions. Fold in the hand-chopped pistachios and transfer the ice cream to a freezer-safe container with a lid. Cover and freeze until required. Fold in the hand-chopped pistachios and transfer the ice cream to a freezer-safe container with a lid. Cover and freeze until required. | {
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"title": "Pistachio ice cream recipe",
"content": "An average of 4.0 out of 5 stars from 2 ratings This simple pistachio ice cream isn't too sweet, but lets the flavour of the nuts come through. 125g/4½oz unsalted pistachio nuts, out of their shells (weight shown is without shells)75g/3oz caster sugar3 free-range egg yolks500ml/17fl oz double cream 125g/4½oz unsalted pistachio nuts, out of their shells (weight shown is without shells) 75g/3oz caster sugar 3 free-range egg yolks 500ml/17fl oz double cream Method Place half of the pistachios into a food processor with half of the sugar and blend until very fine.Roughly chop the remaining pistachios with a sharp knife on a secure chopping board.Whisk the egg yolks with the other half of the sugar in a large, heatproof mixing bowl, until thick and creamy. Place the cream and the finely ground pistachio and sugar mixture into a heavy-based pan over a medium heat and bring to the boil. Immediately remove from the heat and pour the mixture onto the egg yolks, whisking constantly. Return the pistachio custard to the pan and stir over a low heat until the mixture thickens.Remove from the heat and place into a large bowl of iced water to quickly cool, then refrigerate for at least one hour.Churn the pistachio custard in an ice cream maker according to manufacturer's instructions.Fold in the hand-chopped pistachios and transfer the ice cream to a freezer-safe container with a lid. Cover and freeze until required. Place half of the pistachios into a food processor with half of the sugar and blend until very fine. Place half of the pistachios into a food processor with half of the sugar and blend until very fine. Roughly chop the remaining pistachios with a sharp knife on a secure chopping board. Roughly chop the remaining pistachios with a sharp knife on a secure chopping board. Whisk the egg yolks with the other half of the sugar in a large, heatproof mixing bowl, until thick and creamy. Whisk the egg yolks with the other half of the sugar in a large, heatproof mixing bowl, until thick and creamy. Place the cream and the finely ground pistachio and sugar mixture into a heavy-based pan over a medium heat and bring to the boil. Immediately remove from the heat and pour the mixture onto the egg yolks, whisking constantly. Return the pistachio custard to the pan and stir over a low heat until the mixture thickens. Place the cream and the finely ground pistachio and sugar mixture into a heavy-based pan over a medium heat and bring to the boil. Immediately remove from the heat and pour the mixture onto the egg yolks, whisking constantly. Return the pistachio custard to the pan and stir over a low heat until the mixture thickens. Remove from the heat and place into a large bowl of iced water to quickly cool, then refrigerate for at least one hour. Remove from the heat and place into a large bowl of iced water to quickly cool, then refrigerate for at least one hour. Churn the pistachio custard in an ice cream maker according to manufacturer's instructions. Churn the pistachio custard in an ice cream maker according to manufacturer's instructions. Fold in the hand-chopped pistachios and transfer the ice cream to a freezer-safe container with a lid. Cover and freeze until required. Fold in the hand-chopped pistachios and transfer the ice cream to a freezer-safe container with a lid. Cover and freeze until required."
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} | f62915b9f12d70a42bddab87a2c3c62e2bed7a7c4acaa20857bbf20dd6c51bb8 | Gooey chocolate brownies recipe
An average of 4.7 out of 5 stars from 28 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chocolate_brownies_83180_16x9.jpg This dense and fudgy brownie recipe adds chocolate hazelnut spread into the mix as well as crunchy toasted hazelnuts. 100g/3½oz plain flour50g/1¾oz cocoa powder¾ tsp baking powderpinch salt300g/10½oz dark chocolate, at least 70% cocoa solids250g/9oz butter250g/9oz granulated sugar4 free-range eggs100g/3½oz hazelnuts, roughly chopped100g/3½oz chocolate hazelnut spread (optional)50ml/2fl oz hazelnut liqueur (optional) 100g/3½oz plain flour 50g/1¾oz cocoa powder ¾ tsp baking powder pinch salt 300g/10½oz dark chocolate, at least 70% cocoa solids 250g/9oz butter 250g/9oz granulated sugar 4 free-range eggs 100g/3½oz hazelnuts, roughly chopped 100g/3½oz chocolate hazelnut spread (optional) 50ml/2fl oz hazelnut liqueur (optional) Method Preheat the oven to 170C/150C Fan/Gas 3. Line a 30x20cm/12x8in straight sided brownie tin with foil or non-stick baking parchment.Sieve the flour, cocoa and baking powder together in a bowl and add a good pinch of salt. Break 250g/9oz of the chocolate into a heatproof bowl and place over a barely simmering saucepan of water, making sure the bowl does not touch the water. Leave to melt, stirring regularly. When the chocolate has melted, remove and leave to cool slightly. Roughly chop the remaining chocolate and set aside.Beat the butter and sugar together in a bowl until very light and fluffy. Add the eggs, one at a time, then pour in the chocolate. Mix thoroughly, then add a third of the flour mixture. Stir to combine, then repeat with the other two-thirds of flour. Add half of the hazelnuts and all the reserved chopped chocolate and stir to combine, then scrape the mixture into the prepared tin. Whisk the chocolate spread and hazelnut liqueur together (if using), until you have a smooth, spoonable paste. Make little wells in the brownie mix and add spoonfuls of the mixture. Sprinkle over the remaining hazelnuts and press down lightly. Bake in the preheated oven for around 30 minutes, testing after 25 minutes. When the brownies are done a wooden skewer should come out with a few crumbs attached – it shouldn’t be wet, but it shouldn’t be completely clean either.Leave to cool in the tin. If you can bear to wait, put the brownie tin in the fridge to rest overnight before cutting them – it will help them settle into a consistency that isn’t too cake-like. Cut into squares and store in an airtight tin. Preheat the oven to 170C/150C Fan/Gas 3. Line a 30x20cm/12x8in straight sided brownie tin with foil or non-stick baking parchment. Preheat the oven to 170C/150C Fan/Gas 3. Line a 30x20cm/12x8in straight sided brownie tin with foil or non-stick baking parchment. Sieve the flour, cocoa and baking powder together in a bowl and add a good pinch of salt. Break 250g/9oz of the chocolate into a heatproof bowl and place over a barely simmering saucepan of water, making sure the bowl does not touch the water. Leave to melt, stirring regularly. Sieve the flour, cocoa and baking powder together in a bowl and add a good pinch of salt. Break 250g/9oz of the chocolate into a heatproof bowl and place over a barely simmering saucepan of water, making sure the bowl does not touch the water. Leave to melt, stirring regularly. When the chocolate has melted, remove and leave to cool slightly. Roughly chop the remaining chocolate and set aside. When the chocolate has melted, remove and leave to cool slightly. Roughly chop the remaining chocolate and set aside. Beat the butter and sugar together in a bowl until very light and fluffy. Add the eggs, one at a time, then pour in the chocolate. Mix thoroughly, then add a third of the flour mixture. Stir to combine, then repeat with the other two-thirds of flour. Beat the butter and sugar together in a bowl until very light and fluffy. Add the eggs, one at a time, then pour in the chocolate. Mix thoroughly, then add a third of the flour mixture. Stir to combine, then repeat with the other two-thirds of flour. Add half of the hazelnuts and all the reserved chopped chocolate and stir to combine, then scrape the mixture into the prepared tin. Add half of the hazelnuts and all the reserved chopped chocolate and stir to combine, then scrape the mixture into the prepared tin. Whisk the chocolate spread and hazelnut liqueur together (if using), until you have a smooth, spoonable paste. Make little wells in the brownie mix and add spoonfuls of the mixture. Whisk the chocolate spread and hazelnut liqueur together (if using), until you have a smooth, spoonable paste. Make little wells in the brownie mix and add spoonfuls of the mixture. Sprinkle over the remaining hazelnuts and press down lightly. Bake in the preheated oven for around 30 minutes, testing after 25 minutes. When the brownies are done a wooden skewer should come out with a few crumbs attached – it shouldn’t be wet, but it shouldn’t be completely clean either. Sprinkle over the remaining hazelnuts and press down lightly. Bake in the preheated oven for around 30 minutes, testing after 25 minutes. When the brownies are done a wooden skewer should come out with a few crumbs attached – it shouldn’t be wet, but it shouldn’t be completely clean either. Leave to cool in the tin. If you can bear to wait, put the brownie tin in the fridge to rest overnight before cutting them – it will help them settle into a consistency that isn’t too cake-like. Cut into squares and store in an airtight tin. Leave to cool in the tin. If you can bear to wait, put the brownie tin in the fridge to rest overnight before cutting them – it will help them settle into a consistency that isn’t too cake-like. Cut into squares and store in an airtight tin. Recipe tips To get the right balance between cake-like and fudge-like brownie, try leaving them in the fridge overnight before cutting. But if you cut them right away the consistency will still improve after a day or two. | {
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"title": "Gooey chocolate brownies recipe",
"content": "An average of 4.7 out of 5 stars from 28 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chocolate_brownies_83180_16x9.jpg This dense and fudgy brownie recipe adds chocolate hazelnut spread into the mix as well as crunchy toasted hazelnuts. 100g/3½oz plain flour50g/1¾oz cocoa powder¾ tsp baking powderpinch salt300g/10½oz dark chocolate, at least 70% cocoa solids250g/9oz butter250g/9oz granulated sugar4 free-range eggs100g/3½oz hazelnuts, roughly chopped100g/3½oz chocolate hazelnut spread (optional)50ml/2fl oz hazelnut liqueur (optional) 100g/3½oz plain flour 50g/1¾oz cocoa powder ¾ tsp baking powder pinch salt 300g/10½oz dark chocolate, at least 70% cocoa solids 250g/9oz butter 250g/9oz granulated sugar 4 free-range eggs 100g/3½oz hazelnuts, roughly chopped 100g/3½oz chocolate hazelnut spread (optional) 50ml/2fl oz hazelnut liqueur (optional) Method Preheat the oven to 170C/150C Fan/Gas 3. Line a 30x20cm/12x8in straight sided brownie tin with foil or non-stick baking parchment.Sieve the flour, cocoa and baking powder together in a bowl and add a good pinch of salt. Break 250g/9oz of the chocolate into a heatproof bowl and place over a barely simmering saucepan of water, making sure the bowl does not touch the water. Leave to melt, stirring regularly. When the chocolate has melted, remove and leave to cool slightly. Roughly chop the remaining chocolate and set aside.Beat the butter and sugar together in a bowl until very light and fluffy. Add the eggs, one at a time, then pour in the chocolate. Mix thoroughly, then add a third of the flour mixture. Stir to combine, then repeat with the other two-thirds of flour. Add half of the hazelnuts and all the reserved chopped chocolate and stir to combine, then scrape the mixture into the prepared tin. Whisk the chocolate spread and hazelnut liqueur together (if using), until you have a smooth, spoonable paste. Make little wells in the brownie mix and add spoonfuls of the mixture. Sprinkle over the remaining hazelnuts and press down lightly. Bake in the preheated oven for around 30 minutes, testing after 25 minutes. When the brownies are done a wooden skewer should come out with a few crumbs attached – it shouldn’t be wet, but it shouldn’t be completely clean either.Leave to cool in the tin. If you can bear to wait, put the brownie tin in the fridge to rest overnight before cutting them – it will help them settle into a consistency that isn’t too cake-like. Cut into squares and store in an airtight tin. Preheat the oven to 170C/150C Fan/Gas 3. Line a 30x20cm/12x8in straight sided brownie tin with foil or non-stick baking parchment. Preheat the oven to 170C/150C Fan/Gas 3. Line a 30x20cm/12x8in straight sided brownie tin with foil or non-stick baking parchment. Sieve the flour, cocoa and baking powder together in a bowl and add a good pinch of salt. Break 250g/9oz of the chocolate into a heatproof bowl and place over a barely simmering saucepan of water, making sure the bowl does not touch the water. Leave to melt, stirring regularly. Sieve the flour, cocoa and baking powder together in a bowl and add a good pinch of salt. Break 250g/9oz of the chocolate into a heatproof bowl and place over a barely simmering saucepan of water, making sure the bowl does not touch the water. Leave to melt, stirring regularly. When the chocolate has melted, remove and leave to cool slightly. Roughly chop the remaining chocolate and set aside. When the chocolate has melted, remove and leave to cool slightly. Roughly chop the remaining chocolate and set aside. Beat the butter and sugar together in a bowl until very light and fluffy. Add the eggs, one at a time, then pour in the chocolate. Mix thoroughly, then add a third of the flour mixture. Stir to combine, then repeat with the other two-thirds of flour. Beat the butter and sugar together in a bowl until very light and fluffy. Add the eggs, one at a time, then pour in the chocolate. Mix thoroughly, then add a third of the flour mixture. Stir to combine, then repeat with the other two-thirds of flour. Add half of the hazelnuts and all the reserved chopped chocolate and stir to combine, then scrape the mixture into the prepared tin. Add half of the hazelnuts and all the reserved chopped chocolate and stir to combine, then scrape the mixture into the prepared tin. Whisk the chocolate spread and hazelnut liqueur together (if using), until you have a smooth, spoonable paste. Make little wells in the brownie mix and add spoonfuls of the mixture. Whisk the chocolate spread and hazelnut liqueur together (if using), until you have a smooth, spoonable paste. Make little wells in the brownie mix and add spoonfuls of the mixture. Sprinkle over the remaining hazelnuts and press down lightly. Bake in the preheated oven for around 30 minutes, testing after 25 minutes. When the brownies are done a wooden skewer should come out with a few crumbs attached – it shouldn’t be wet, but it shouldn’t be completely clean either. Sprinkle over the remaining hazelnuts and press down lightly. Bake in the preheated oven for around 30 minutes, testing after 25 minutes. When the brownies are done a wooden skewer should come out with a few crumbs attached – it shouldn’t be wet, but it shouldn’t be completely clean either. Leave to cool in the tin. If you can bear to wait, put the brownie tin in the fridge to rest overnight before cutting them – it will help them settle into a consistency that isn’t too cake-like. Cut into squares and store in an airtight tin. Leave to cool in the tin. If you can bear to wait, put the brownie tin in the fridge to rest overnight before cutting them – it will help them settle into a consistency that isn’t too cake-like. Cut into squares and store in an airtight tin. Recipe tips To get the right balance between cake-like and fudge-like brownie, try leaving them in the fridge overnight before cutting. But if you cut them right away the consistency will still improve after a day or two."
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} | 4649679354da501e21871613be9a3fa6e7bef757465d38ddec2dce3fa034b8ea | Spicy roasted nuts recipe
An average of 4.9 out of 5 stars from 14 ratings These spicy roasted nuts are a doddle to make at home and will bring a taste of your favourite pub into your home. Serve with a cold glass of your favourite drink. 2 tbsp honey, maple syrup or golden syrup2 tbsp oil pinch of salt½ tsp mixed dried herbs, or any other dried herbsfew pinches chilli powder (to taste), or other dried spices, such as paprika1 pint glass full of mixed nuts (such as almonds, hazelnuts and walnuts)100g/3½oz pumpkin seeds 2 tbsp honey, maple syrup or golden syrup 2 tbsp oil pinch of salt ½ tsp mixed dried herbs, or any other dried herbs few pinches chilli powder (to taste), or other dried spices, such as paprika 1 pint glass full of mixed nuts (such as almonds, hazelnuts and walnuts) 100g/3½oz pumpkin seeds Method Preheat the oven to 180C/160C Fan/Gas 4 and line a baking tray with baking paper.Place all the ingredients on the prepared tray and mix well to combine. Roast for 15–25 minutes, stirring every 8–10 minutes until golden brown all over.Remove from the oven and leave to cool before serving. Preheat the oven to 180C/160C Fan/Gas 4 and line a baking tray with baking paper. Preheat the oven to 180C/160C Fan/Gas 4 and line a baking tray with baking paper. Place all the ingredients on the prepared tray and mix well to combine. Roast for 15–25 minutes, stirring every 8–10 minutes until golden brown all over. Place all the ingredients on the prepared tray and mix well to combine. Roast for 15–25 minutes, stirring every 8–10 minutes until golden brown all over. Remove from the oven and leave to cool before serving. Remove from the oven and leave to cool before serving. Recipe tips The roasted nuts can be eaten as a snack or be chopped up and used in salads, or as a garnish for soups or stews. Any selection of nuts and seeds will work, but watch for allergies! These nuts can be kept in an air-tight container for 4 days. Chilli powder can be removed for children if too spicy. A great recipe to get the children involved, using their hands to mix all the herbs and spices into the nuts. The adult takes charge of the oven. | {
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"title": "Spicy roasted nuts recipe",
"content": "An average of 4.9 out of 5 stars from 14 ratings These spicy roasted nuts are a doddle to make at home and will bring a taste of your favourite pub into your home. Serve with a cold glass of your favourite drink. 2 tbsp honey, maple syrup or golden syrup2 tbsp oil pinch of salt½ tsp mixed dried herbs, or any other dried herbsfew pinches chilli powder (to taste), or other dried spices, such as paprika1 pint glass full of mixed nuts (such as almonds, hazelnuts and walnuts)100g/3½oz pumpkin seeds 2 tbsp honey, maple syrup or golden syrup 2 tbsp oil pinch of salt ½ tsp mixed dried herbs, or any other dried herbs few pinches chilli powder (to taste), or other dried spices, such as paprika 1 pint glass full of mixed nuts (such as almonds, hazelnuts and walnuts) 100g/3½oz pumpkin seeds Method Preheat the oven to 180C/160C Fan/Gas 4 and line a baking tray with baking paper.Place all the ingredients on the prepared tray and mix well to combine. Roast for 15–25 minutes, stirring every 8–10 minutes until golden brown all over.Remove from the oven and leave to cool before serving. Preheat the oven to 180C/160C Fan/Gas 4 and line a baking tray with baking paper. Preheat the oven to 180C/160C Fan/Gas 4 and line a baking tray with baking paper. Place all the ingredients on the prepared tray and mix well to combine. Roast for 15–25 minutes, stirring every 8–10 minutes until golden brown all over. Place all the ingredients on the prepared tray and mix well to combine. Roast for 15–25 minutes, stirring every 8–10 minutes until golden brown all over. Remove from the oven and leave to cool before serving. Remove from the oven and leave to cool before serving. Recipe tips The roasted nuts can be eaten as a snack or be chopped up and used in salads, or as a garnish for soups or stews. Any selection of nuts and seeds will work, but watch for allergies! These nuts can be kept in an air-tight container for 4 days. Chilli powder can be removed for children if too spicy. A great recipe to get the children involved, using their hands to mix all the herbs and spices into the nuts. The adult takes charge of the oven."
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} | 285804330fe9be3dd8b00ae78b6d6288babf737b0cbec2455329d32092d8cda5 | Will you lose weight on a plant-based diet?
https://ichef.bbci.co.uk/images/ic/480xn/p08tpznx.jpg Over the last few years it’s become the food trend to follow, but is a plant-based diet an effective weight-loss plan? For many people, ‘plant-based’ is not so much a diet as a lifestyle choice driven by environmental, ethical and health concerns. However, with celebrities including Beyonce using it for weight loss, and Kim Kardashian-West reportedly saying it was partly responsible for her small waistline, people are tempted to follow it for the same reason. But is it effective? We asked the experts… What does plant-based mean? Does ‘plant-based’ mean vegan, vegetarian, or something else? Well, it could be any one of these things. “Many styles of eating are mainly plant-based, but can also include meat or fish – for instance a Mediterranean-style diet, or the balance of foods in the Eatwell Guide, the Government’s healthy eating model”, says nutrition scientist Dr Simon Steenson of the British Nutrition Foundation. “I’d say someone following a plant-based diet would be eating [at least] 85–90 percent whole plant foods”, says Dr Shireen Kassam, consultant haematologist who heads up the Plant-based Nutrition course at the University of Winchester. So what does a healthy plant-based diet look like? “It’s about eating equal proportions, like a plate cut into quarters, of fruits, vegetables, wholegrains (as opposed to refined grains) and plant protein predominantly from legumes, beans and pulses, and then most days a handful of nuts and seeds”, continues Kassam. It can be effective for weight loss https://ichef.bbci.co.uk/images/ic/480xn/p08tq04s.jpg “Scientific studies that have looked at non-vegan populations over 20-30 years show those eating the most plant foods tend to put on less weight over time than those eating the most meat, dairy and eggs”, says Dr Kassam. “There have been research groups, including at Harvard and the Epic study in Europe, which have been following people for 20-30 years. When you add to these the work of Dan Buettner, which looks at populations where people are likely to live to 100, [there is evidence] people who are eating about 85 percent plant-based foods live longer and are healthier, with less disease”, she continues. ‘Plant Power Doctor’ Dr Gemma Newman, a senior partner at a doctors’ practice, says “If you are going for a plant-based lifestyle, try to make it whole-food based”. She recommends experimenting with foods and recipes so you don’t feel your diet is restricted, and filling up on starchy fruit and veg. While she advises eating legumes such as chickpeas, lentils, split peas, black beans and butter beans, as “they’re full of protein and fibre and are really going to improve the health of your gut”, she warns if you haven’t eaten many before you should start slowly and gradually build up your gut tolerance to avoid bloating. When plant-based won’t result in weight loss https://ichef.bbci.co.uk/images/ic/480xn/p08tq18s.jpg Like-for-like junk food replacements aren’t necessarily better for you just because they’re vegan. Switching from a sausage roll to vegetarian sausage roll isn’t necessarily a healthier choice, and nor does it mean you’ll lose weight. “Some products or meals may contain a lot of saturated fat or salt, which we should aim to limit”, says Dr Steenson. You can compare the amounts of these nutrients by looking at the label or using the traffic light symbols on many products. Dr Newman adds: “People think, ‘Oh, plant-based diet, I’m going to automatically lose weight’, and sometimes they do it solely for that purpose, which in some cases can be harmful. Weight is a hugely complex issue. It’s not just a simple equation of food in and energy out, it’s determined by a whole host of things: our food environment and what shops we have access to, how we’ve been brought up, even things like if we do shift work or if we’re stressed. “A common trap is that rather than having dairy ice cream you might have vegan ice cream, which is not a health food. But having said that, there are healthier choices. Take burgers for example – a beetroot burger or bean burger is going to be healthier than a processed soy burger. But they’re probably all slightly better choices than a standard beef burger.” Plant-based food labelling, especially when combined with ‘low-fat’ or ‘high-fibre’, might confuse shoppers, according to Dr Kassam. She warns it can “make people think they’re eating something healthy, but really it’s all been turned upside down. Anything with a label should be viewed cautiously. If you are eating foods with labels, look for those containing fibre or fewer ingredients and be mindful of the salt, fat or sugar content.” Should you count calories? “You don’t need to worry so much about portion control or calorie counting if you’re centring your diet around the four food groups [fruit, vegetables, whole grains and legumes]”, says Dr Kassam, because “most plant foods have a much lower calorie density than animal derived foods”. Plant foods are also generally nutrient-rich. Dr Newman warns against restricting your calorie intake while following a whole-food, plant-based diet. She advises if you need to lose weight, “for most people, eating when you’re hungry and stopping when you’re full is more than enough”. Supplement your plant-based diet All the experts agree that if you’re following a 100 percent plant-based diet you’re going to need supplements and/or fortified foods to ensure you’re not missing out on vital nutrients. “If you are trying a vegetarian or vegan diet, it is important to think about which foods you can eat to provide important vitamins and minerals, such as vitamin B12, iron, calcium and iodine”, says Dr Steenson. Experts also mentioned the importance of ensuring you are consuming enough omega-3. “Vitamin B12 in particular isn’t generally found naturally in plant foods, so it’s important to have fortified foods or supplements if following a vegan diet. Some plant-based dairy alternatives, such as oat, soy and almond drinks, are now fortified with calcium and other nutrients, but check the label to see if it contains added vitamins or minerals”, she continues. But don’t get too caught-up in weight loss “The key is to really focus on healthy choices over losing weight. Yes, a whole-food, plant-based diet will be helpful, but also think ‘are there other things which could help improve my health?’”, Dr Newman says. “Even if you’re overweight, if you’re focusing on eating five or more servings of fruits and vegetables [a day], taking regular exercise, limiting alcohol and not smoking cigarettes, you’re still going to reduce your risk of dying younger.” | {
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"title": "Will you lose weight on a plant-based diet?",
"content": "https://ichef.bbci.co.uk/images/ic/480xn/p08tpznx.jpg Over the last few years it’s become the food trend to follow, but is a plant-based diet an effective weight-loss plan? For many people, ‘plant-based’ is not so much a diet as a lifestyle choice driven by environmental, ethical and health concerns. However, with celebrities including Beyonce using it for weight loss, and Kim Kardashian-West reportedly saying it was partly responsible for her small waistline, people are tempted to follow it for the same reason. But is it effective? We asked the experts… What does plant-based mean? Does ‘plant-based’ mean vegan, vegetarian, or something else? Well, it could be any one of these things. “Many styles of eating are mainly plant-based, but can also include meat or fish – for instance a Mediterranean-style diet, or the balance of foods in the Eatwell Guide, the Government’s healthy eating model”, says nutrition scientist Dr Simon Steenson of the British Nutrition Foundation. “I’d say someone following a plant-based diet would be eating [at least] 85–90 percent whole plant foods”, says Dr Shireen Kassam, consultant haematologist who heads up the Plant-based Nutrition course at the University of Winchester. So what does a healthy plant-based diet look like? “It’s about eating equal proportions, like a plate cut into quarters, of fruits, vegetables, wholegrains (as opposed to refined grains) and plant protein predominantly from legumes, beans and pulses, and then most days a handful of nuts and seeds”, continues Kassam. It can be effective for weight loss https://ichef.bbci.co.uk/images/ic/480xn/p08tq04s.jpg “Scientific studies that have looked at non-vegan populations over 20-30 years show those eating the most plant foods tend to put on less weight over time than those eating the most meat, dairy and eggs”, says Dr Kassam. “There have been research groups, including at Harvard and the Epic study in Europe, which have been following people for 20-30 years. When you add to these the work of Dan Buettner, which looks at populations where people are likely to live to 100, [there is evidence] people who are eating about 85 percent plant-based foods live longer and are healthier, with less disease”, she continues. ‘Plant Power Doctor’ Dr Gemma Newman, a senior partner at a doctors’ practice, says “If you are going for a plant-based lifestyle, try to make it whole-food based”. She recommends experimenting with foods and recipes so you don’t feel your diet is restricted, and filling up on starchy fruit and veg. While she advises eating legumes such as chickpeas, lentils, split peas, black beans and butter beans, as “they’re full of protein and fibre and are really going to improve the health of your gut”, she warns if you haven’t eaten many before you should start slowly and gradually build up your gut tolerance to avoid bloating. When plant-based won’t result in weight loss https://ichef.bbci.co.uk/images/ic/480xn/p08tq18s.jpg Like-for-like junk food replacements aren’t necessarily better for you just because they’re vegan. Switching from a sausage roll to vegetarian sausage roll isn’t necessarily a healthier choice, and nor does it mean you’ll lose weight. “Some products or meals may contain a lot of saturated fat or salt, which we should aim to limit”, says Dr Steenson. You can compare the amounts of these nutrients by looking at the label or using the traffic light symbols on many products. Dr Newman adds: “People think, ‘Oh, plant-based diet, I’m going to automatically lose weight’, and sometimes they do it solely for that purpose, which in some cases can be harmful. Weight is a hugely complex issue. It’s not just a simple equation of food in and energy out, it’s determined by a whole host of things: our food environment and what shops we have access to, how we’ve been brought up, even things like if we do shift work or if we’re stressed. “A common trap is that rather than having dairy ice cream you might have vegan ice cream, which is not a health food. But having said that, there are healthier choices. Take burgers for example – a beetroot burger or bean burger is going to be healthier than a processed soy burger. But they’re probably all slightly better choices than a standard beef burger.” Plant-based food labelling, especially when combined with ‘low-fat’ or ‘high-fibre’, might confuse shoppers, according to Dr Kassam. She warns it can “make people think they’re eating something healthy, but really it’s all been turned upside down. Anything with a label should be viewed cautiously. If you are eating foods with labels, look for those containing fibre or fewer ingredients and be mindful of the salt, fat or sugar content.” Should you count calories? “You don’t need to worry so much about portion control or calorie counting if you’re centring your diet around the four food groups [fruit, vegetables, whole grains and legumes]”, says Dr Kassam, because “most plant foods have a much lower calorie density than animal derived foods”. Plant foods are also generally nutrient-rich. Dr Newman warns against restricting your calorie intake while following a whole-food, plant-based diet. She advises if you need to lose weight, “for most people, eating when you’re hungry and stopping when you’re full is more than enough”. Supplement your plant-based diet All the experts agree that if you’re following a 100 percent plant-based diet you’re going to need supplements and/or fortified foods to ensure you’re not missing out on vital nutrients. “If you are trying a vegetarian or vegan diet, it is important to think about which foods you can eat to provide important vitamins and minerals, such as vitamin B12, iron, calcium and iodine”, says Dr Steenson. Experts also mentioned the importance of ensuring you are consuming enough omega-3. “Vitamin B12 in particular isn’t generally found naturally in plant foods, so it’s important to have fortified foods or supplements if following a vegan diet. Some plant-based dairy alternatives, such as oat, soy and almond drinks, are now fortified with calcium and other nutrients, but check the label to see if it contains added vitamins or minerals”, she continues. But don’t get too caught-up in weight loss “The key is to really focus on healthy choices over losing weight. Yes, a whole-food, plant-based diet will be helpful, but also think ‘are there other things which could help improve my health?’”, Dr Newman says. “Even if you’re overweight, if you’re focusing on eating five or more servings of fruits and vegetables [a day], taking regular exercise, limiting alcohol and not smoking cigarettes, you’re still going to reduce your risk of dying younger.”"
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} | f4992543a1e10836186e03627bb6a278af795d989f1a38e7b1db2d33399ab1a8 | 5 ways to improve your diet that aren’t about weight loss
https://ichef.bbci.co.uk/images/ic/480xn/p0fz4tx4.jpg After indulgent summer holidays, September rolls around. For some, this prospect can lead to an unnecessary concern about appearance – especially in this age of social media, when it’s the norm to share and compare pictures online. Lots of us can feel pressure to lose weight or ‘detox’ after that week away. While looking for ways to get more nutrients into our meals is never a bad thing, going on an extreme, unsustainable diet rarely works and can even do more harm than good, impacting things like your energy levels and mood. So, instead of cutting things out, why not try to boost your diet by adding in new foods and tweaking your shopping and cooking routines? Here are five ways you can do just that. 1. Eat fermented foods Ferments – foods that have been transformed by the activity of living microorganisms, including bacteria, yeast and moulds – are believed by scientists to be good for our health. They include yoghurt, kefir and some cheeses. Some of these microbes, when ingested as part of fermented foods, travel through your digestive tract to support the trillions of microbes already living in your gut, according to research. Studies have linked a healthy composition of gut microbes to the working of the immune system, the body’s metabolic functions and many other aspects of health. Not all fermented foods contain live microorganisms though, so it’s important to check the label. For instance, sauerkraut and kimchi can be made with vinegar, or pasteurised, which kills the bacteria. Of course, many cheeses are pasteurised too. If you’re up for making your own ferments all you need is a vegetable (such as a cabbage), salt and water (and some herbs and spices for extra flavour, if you like). After two or three days, during which you'll need to ‘burp’ the jar every now and again to release gases, you’ll be left with a pot of nutritious, delicious and thrifty food, such as kimchi or sauerkraut. You can also make fermented drinks, like kombucha, which is a fermented tea. 2. Make changes to your shopping basket If part of the joy of your summer holiday is trying new foods, why not do the same at home? We tend to eat a relatively small variety of ingredients, with just 15 plants providing 90 percent of the world’s calories, even though there are more than 7,000 edible plant species. Half of the UK’s vegetable intake is made up of peas, tomatoes (OK yes, this is technically a fruit), onions and carrots, according to The British Nutrition Foundation. These four plants do pack a punch when it comes to nutrients, but different vegetables provide different combinations of nutrients, so variety is important. Eating a wide range of plant-based foods is believed to be good for your gut microbes, too. Rice, noodles and pasta are firm favourites, but pearl barley, spelt and quinoa are also easy to cook (and are grown here in the UK). Many people in the UK don’t eat the recommended two portions of fish per week. Fish not only provides protein and several vitamins and minerals, but oily fish – including salmon, mackerel, sardines and fresh tuna – contains long chain omega-3 fatty acids, which research suggests are important for brain function. It’s a good idea to vary your snacks too. Nuts are a high-protein, nutrient-rich option that will keep you feeling fuller for longer. 3. Boss batch cooking We all want to spend less time in the kitchen over the summer. Savvy batch cooking can be the key to eating nourishing home-cooked meals all week. It’s easy to double up the ingredients when cooking and you could even use a slow cooker to make big portions of lovely summer dishes, many of which freeze well. But be sure to label everything before putting it in the freezer, so you know what you’re defrosting. Food writer Hattie Ellis takes batch cooking to the next level by cooking just once a week, for about three hours, and then storing the meals in the fridge or freezer. “Choose your best time, download a podcast or turn on the radio, then chop, stir and taste”, she writes. 4. Get your five a day According to research from 2018, Less than a third of adults in England eat five potions of fruit and veg a day. The average daily intake is just over three and a half portions, so one more might be all it takes reach your goal. One portion is roughly 80g – a handful of heavier veg, such as broccoli and tomatoes, or two handfuls of leaves such as spinach and kale. You can combine different fruit and veg to make a single portion, so it’s worth including small amounts in light meals and snacks. You might be surprised by some of the ingredients that count towards your five-a-day. Beans and legumes are included, but no matter how many you eat, they never count as more than one portion (that’s because although they are a good source of fibre, they contain fewer nutrients than other fruit and veg). But this does mean that beans on toast and hummus count. Dried fruit contributes to your five-a-day because it contains plenty of fibre, but the recommended portion size is 30g due to the density of calories and sugar. A portion (150ml) of fruit juice or smoothie also counts, but never as more than one portion per day because it is low in fibre and high in sugar. Potatoes don’t count, due to their starch content, but they do still contain nutrients, especially in the skin. However, sweet potatoes are on the five-a-day list, so mash away! A top tip is to make a veg-packed breakfast or add fruit to porridge or overnight oats for a delicious five-a-day friendly start to the day. Perhaps you’re new to cooking, and find the idea of making things from scratch a touch dauting. Try these easy recipes for beginners and how to cook videos. If you know what you want to cook, use the recipe search bar above to look for it. If you want simple recipes, type ‘easy’ into the search bar. These 5-ingredient dinners are another good place to start. If you’re short of time, there are plenty of quick recipes to choose from, and one-pot meals will save you time (and effort) when it comes to washing up. Veg prep can be avoided by buying bags of pre-chopped, frozen ingredients, like onions. Cooking is flexible – find what works for you and don’t worry about what doesn’t. Originally published January 2021. Updated August 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer. | {
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p0fz4tx4.jpg After indulgent summer holidays, September rolls around. For some, this prospect can lead to an unnecessary concern about appearance – especially in this age of social media, when it’s the norm to share and compare pictures online. Lots of us can feel pressure to lose weight or ‘detox’ after that week away. While looking for ways to get more nutrients into our meals is never a bad thing, going on an extreme, unsustainable diet rarely works and can even do more harm than good, impacting things like your energy levels and mood. So, instead of cutting things out, why not try to boost your diet by adding in new foods and tweaking your shopping and cooking routines? Here are five ways you can do just that. 1. Eat fermented foods Ferments – foods that have been transformed by the activity of living microorganisms, including bacteria, yeast and moulds – are believed by scientists to be good for our health. They include yoghurt, kefir and some cheeses. Some of these microbes, when ingested as part of fermented foods, travel through your digestive tract to support the trillions of microbes already living in your gut, according to research. Studies have linked a healthy composition of gut microbes to the working of the immune system, the body’s metabolic functions and many other aspects of health. Not all fermented foods contain live microorganisms though, so it’s important to check the label. For instance, sauerkraut and kimchi can be made with vinegar, or pasteurised, which kills the bacteria. Of course, many cheeses are pasteurised too. If you’re up for making your own ferments all you need is a vegetable (such as a cabbage), salt and water (and some herbs and spices for extra flavour, if you like). After two or three days, during which you'll need to ‘burp’ the jar every now and again to release gases, you’ll be left with a pot of nutritious, delicious and thrifty food, such as kimchi or sauerkraut. You can also make fermented drinks, like kombucha, which is a fermented tea. 2. Make changes to your shopping basket If part of the joy of your summer holiday is trying new foods, why not do the same at home? We tend to eat a relatively small variety of ingredients, with just 15 plants providing 90 percent of the world’s calories, even though there are more than 7,000 edible plant species. Half of the UK’s vegetable intake is made up of peas, tomatoes (OK yes, this is technically a fruit), onions and carrots, according to The British Nutrition Foundation. These four plants do pack a punch when it comes to nutrients, but different vegetables provide different combinations of nutrients, so variety is important. Eating a wide range of plant-based foods is believed to be good for your gut microbes, too. Rice, noodles and pasta are firm favourites, but pearl barley, spelt and quinoa are also easy to cook (and are grown here in the UK). Many people in the UK don’t eat the recommended two portions of fish per week. Fish not only provides protein and several vitamins and minerals, but oily fish – including salmon, mackerel, sardines and fresh tuna – contains long chain omega-3 fatty acids, which research suggests are important for brain function. It’s a good idea to vary your snacks too. Nuts are a high-protein, nutrient-rich option that will keep you feeling fuller for longer. 3. Boss batch cooking We all want to spend less time in the kitchen over the summer. Savvy batch cooking can be the key to eating nourishing home-cooked meals all week. It’s easy to double up the ingredients when cooking and you could even use a slow cooker to make big portions of lovely summer dishes, many of which freeze well. But be sure to label everything before putting it in the freezer, so you know what you’re defrosting. Food writer Hattie Ellis takes batch cooking to the next level by cooking just once a week, for about three hours, and then storing the meals in the fridge or freezer. “Choose your best time, download a podcast or turn on the radio, then chop, stir and taste”, she writes. 4. Get your five a day According to research from 2018, Less than a third of adults in England eat five potions of fruit and veg a day. The average daily intake is just over three and a half portions, so one more might be all it takes reach your goal. One portion is roughly 80g – a handful of heavier veg, such as broccoli and tomatoes, or two handfuls of leaves such as spinach and kale. You can combine different fruit and veg to make a single portion, so it’s worth including small amounts in light meals and snacks. You might be surprised by some of the ingredients that count towards your five-a-day. Beans and legumes are included, but no matter how many you eat, they never count as more than one portion (that’s because although they are a good source of fibre, they contain fewer nutrients than other fruit and veg). But this does mean that beans on toast and hummus count. Dried fruit contributes to your five-a-day because it contains plenty of fibre, but the recommended portion size is 30g due to the density of calories and sugar. A portion (150ml) of fruit juice or smoothie also counts, but never as more than one portion per day because it is low in fibre and high in sugar. Potatoes don’t count, due to their starch content, but they do still contain nutrients, especially in the skin. However, sweet potatoes are on the five-a-day list, so mash away! A top tip is to make a veg-packed breakfast or add fruit to porridge or overnight oats for a delicious five-a-day friendly start to the day. Perhaps you’re new to cooking, and find the idea of making things from scratch a touch dauting. Try these easy recipes for beginners and how to cook videos. If you know what you want to cook, use the recipe search bar above to look for it. If you want simple recipes, type ‘easy’ into the search bar. These 5-ingredient dinners are another good place to start. If you’re short of time, there are plenty of quick recipes to choose from, and one-pot meals will save you time (and effort) when it comes to washing up. Veg prep can be avoided by buying bags of pre-chopped, frozen ingredients, like onions. Cooking is flexible – find what works for you and don’t worry about what doesn’t. Originally published January 2021. Updated August 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer."
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} | 6a19ecfb39e15e47d0d1f5dc6658858c50ee1ad9a37b88cfde4603bf804323fc | Have we got our meal times all wrong?
When it comes to healthy eating, we tend to focus on what’s on our plate, but should we also think about when we eat? Eating a bigger breakfast could help to absorb more nutrients, while eating your last meal of the day earlier could help maintain a healthy weight. So when exactly should we tuck in? https://ichef.bbci.co.uk/images/ic/480xn/p0bpnzxf.jpg Meal times and weight loss With one in four people in the UK said to be obese, could changing our meal times be an effective way of maintaining a healthy weight? Science says yes. There have been multiple studies that explore how the timing of meals impacts how a person's weight. Those participants who ate their main meal of the day earlier, and a much smaller meal after 3pm, lost weight or maintained a lower weight more easily than those who had their largest meal later. Scientists are still trying to establish exactly why. University of Aberdeen’s Professor Alexandra Johnstone is currently carrying out research on the link between our circadian rhythms and how we metabolise food, a field of science known as chrononutrition. In The Big Breakfast Study Johnstone and colleagues highlight the growing evidence that we’re better at metabolising food earlier in the day: “Recent studies in humans have shown that ingested calories are apparently utilised more efficiently in the morning than in the evening and this is manifested through improved weight loss.” But even though people who eat earlier tend to be leaner, it isn't a magic solution. "Chrononutrition is an evolving and developing field of science which is beginning to show how our ancient biology is in conflict with our modern lifestyle. The mechanisms behind why time of eating may influence health are not entirely clear.” Johnstone explains that when it comes to weight loss, what’s on the plate is still the most important thing to consider. “We need to consider the whole diet rather than single foods or meals. An occasional croissant or Danish pastry is not going to make you obese in one meal, but consuming energy dense foods along with a sedentary lifestyle, over time, will.” Closing the "eating window" Research carried out by Jonathan Johnston, Professor of Chronobiology and Integrative Physiology at The University of Surrey, suggests there could also be a link between weight loss and eating meals within a a smaller window of time. Pointing out it was a pilot study, and further research and is being carried out, the study saw healthy, but slightly overweight, participants delay their first meal of the day by an hour and a half. They then ate their last meal of the day an hour and a half earlier. They were directed to eat their regular food rather than go on a diet. “People actually consumed fewer calories and had less energy intake per day when they had their restricted feeding window,” says Johnston. Johnston doesn’t rule out that this could in part be due to metabolic changes, but adds: “The fact they consumed less, was an interesting and important result… we showed the group following restricted feeding lost some of their fat tissue.” Johnston points out though this didn’t equate to an overall loss of body weight. “Probably because fat tissues are only one proportion of our overall body weight and so the effects weren't big enough to translate to overall body size… but potentially there was a benefit to their fasting blood sugar concentration.” Related stories Are we getting breakfast all wrong?Could leaving 12 hours between dinner and breakfast benefit health?What we can learn from the Eastern Med about breakfast Are we getting breakfast all wrong? Could leaving 12 hours between dinner and breakfast benefit health? What we can learn from the Eastern Med about breakfast Could an early breakfast mean a longer life? https://ichef.bbci.co.uk/images/ic/480xn/p0bpp2nx.jpg If you consume your first meal of the day early, then one observational study from City University New York (CUNY) suggests there could be a link between this and lower mortality levels. The study saw researchers assess more than 34,000 US adults over two periods, spanning three decades in total. Assessing people’s ‘clock time’, they looked to see if there was a pattern between when people consume their first meal and mortality rates – of any cause. Professor Ashima Kant, chairperson of Queens College’s Family, Nutrition, and Exercise Sciences department conducted the research. “There is existing evidence that timing of eating may be linked to energy use and storage in the body. One of the possible explanations is due to a possible mismatch between when nutrients are consumed and the timing of release of the body’s metabolic machinery for using the nutrients,” says the expert. Kant’s study used various markers to check for benefits and detriments to health including body weight, cholesterol and insulin in the blood. The study wasn’t looking for optimum times for eating and good health, they were looking at the opposite, “our primary outcome was risk of dying from any cause by the end of December 2015.” So, could there be a time when eating the first meal of the day would be linked to a lower rate of mortality? “In this study, the median time of first eating episode of 7:00am in men and 7:15am in women was linked to a lower risk of dying after a median of eight years of follow-up,” says Kant. However, the expert isn’t willing to jump to conclusions about why eating later could be detrimental to mortality, explaining it “may not coincide with the time of release of hormones needed for metabolic utilization of nutrients. This is a possible reason, but we did not examine this issue, our study is observational.” When to have your ‘big’ meal of the day “I think the weight of the evidence, so far, shows we should try and reduce evening intake,” says Professor Johnston. “Have your last energy intake of the day, as early as possible. That is probably the clearest message that we have. “The reason for that is we seem to lose sensitivity to insulin as the day goes on. Decades ago, people coined the phrase ‘afternoon diabetes’. It showed people were less tolerant of sugar later in the afternoon and in the evening compared to how they were in the morning. “Various studies have shown your internal circadian body clock is a strong regulator of your metabolism. Essentially, you process a meal much more efficiently in the morning than you do in the evening. So, if you eat a meal in the evening, you tend to get higher concentrations of sugar, and fat in the blood, and it takes longer for that to go back down to normal conditions. And so, we know that having prolonged sugar and fat in your blood is a health risk for various cardiac and metabolic diseases. "It's not a huge leap, to show if you are habitually having a lot of energy later in the day, you're going to have a longer, elevation of sugar and fat and your blood, therefore, this could contribute to your risk for diseases.” https://ichef.bbci.co.uk/images/ic/480xn/p0bpz7j8.jpg “The most common pattern of eating in the UK is to consume most of our daily calories in the evening – roughly 40 percent of our daily energy intake – and fewer calories in the morning,” says Professor Alexandra Johnstone, before adding: “UK current healthy eating advice is based around the long-held assumption that ‘a calorie is a calorie’ and that meal timing is inconsequential. Johnstone concludes: “It is of course the type of foods you choose and portion sizes that have the biggest impact on your health. But if it is the case that time of eating is linked to body weight and health, then we will be able to give better dietary advice to people not only related to nutritional content but also of time of eating.” Originally published February 2022 | {
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"title": "Have we got our meal times all wrong?",
"content": "When it comes to healthy eating, we tend to focus on what’s on our plate, but should we also think about when we eat? Eating a bigger breakfast could help to absorb more nutrients, while eating your last meal of the day earlier could help maintain a healthy weight. So when exactly should we tuck in? https://ichef.bbci.co.uk/images/ic/480xn/p0bpnzxf.jpg Meal times and weight loss With one in four people in the UK said to be obese, could changing our meal times be an effective way of maintaining a healthy weight? Science says yes. There have been multiple studies that explore how the timing of meals impacts how a person's weight. Those participants who ate their main meal of the day earlier, and a much smaller meal after 3pm, lost weight or maintained a lower weight more easily than those who had their largest meal later. Scientists are still trying to establish exactly why. University of Aberdeen’s Professor Alexandra Johnstone is currently carrying out research on the link between our circadian rhythms and how we metabolise food, a field of science known as chrononutrition. In The Big Breakfast Study Johnstone and colleagues highlight the growing evidence that we’re better at metabolising food earlier in the day: “Recent studies in humans have shown that ingested calories are apparently utilised more efficiently in the morning than in the evening and this is manifested through improved weight loss.” But even though people who eat earlier tend to be leaner, it isn't a magic solution. \"Chrononutrition is an evolving and developing field of science which is beginning to show how our ancient biology is in conflict with our modern lifestyle. The mechanisms behind why time of eating may influence health are not entirely clear.” Johnstone explains that when it comes to weight loss, what’s on the plate is still the most important thing to consider. “We need to consider the whole diet rather than single foods or meals. An occasional croissant or Danish pastry is not going to make you obese in one meal, but consuming energy dense foods along with a sedentary lifestyle, over time, will.” Closing the \"eating window\" Research carried out by Jonathan Johnston, Professor of Chronobiology and Integrative Physiology at The University of Surrey, suggests there could also be a link between weight loss and eating meals within a a smaller window of time. Pointing out it was a pilot study, and further research and is being carried out, the study saw healthy, but slightly overweight, participants delay their first meal of the day by an hour and a half. They then ate their last meal of the day an hour and a half earlier. They were directed to eat their regular food rather than go on a diet. “People actually consumed fewer calories and had less energy intake per day when they had their restricted feeding window,” says Johnston. Johnston doesn’t rule out that this could in part be due to metabolic changes, but adds: “The fact they consumed less, was an interesting and important result… we showed the group following restricted feeding lost some of their fat tissue.” Johnston points out though this didn’t equate to an overall loss of body weight. “Probably because fat tissues are only one proportion of our overall body weight and so the effects weren't big enough to translate to overall body size… but potentially there was a benefit to their fasting blood sugar concentration.” Related stories Are we getting breakfast all wrong?Could leaving 12 hours between dinner and breakfast benefit health?What we can learn from the Eastern Med about breakfast Are we getting breakfast all wrong? Could leaving 12 hours between dinner and breakfast benefit health? What we can learn from the Eastern Med about breakfast Could an early breakfast mean a longer life? https://ichef.bbci.co.uk/images/ic/480xn/p0bpp2nx.jpg If you consume your first meal of the day early, then one observational study from City University New York (CUNY) suggests there could be a link between this and lower mortality levels. The study saw researchers assess more than 34,000 US adults over two periods, spanning three decades in total. Assessing people’s ‘clock time’, they looked to see if there was a pattern between when people consume their first meal and mortality rates – of any cause. Professor Ashima Kant, chairperson of Queens College’s Family, Nutrition, and Exercise Sciences department conducted the research. “There is existing evidence that timing of eating may be linked to energy use and storage in the body. One of the possible explanations is due to a possible mismatch between when nutrients are consumed and the timing of release of the body’s metabolic machinery for using the nutrients,” says the expert. Kant’s study used various markers to check for benefits and detriments to health including body weight, cholesterol and insulin in the blood. The study wasn’t looking for optimum times for eating and good health, they were looking at the opposite, “our primary outcome was risk of dying from any cause by the end of December 2015.” So, could there be a time when eating the first meal of the day would be linked to a lower rate of mortality? “In this study, the median time of first eating episode of 7:00am in men and 7:15am in women was linked to a lower risk of dying after a median of eight years of follow-up,” says Kant. However, the expert isn’t willing to jump to conclusions about why eating later could be detrimental to mortality, explaining it “may not coincide with the time of release of hormones needed for metabolic utilization of nutrients. This is a possible reason, but we did not examine this issue, our study is observational.” When to have your ‘big’ meal of the day “I think the weight of the evidence, so far, shows we should try and reduce evening intake,” says Professor Johnston. “Have your last energy intake of the day, as early as possible. That is probably the clearest message that we have. “The reason for that is we seem to lose sensitivity to insulin as the day goes on. Decades ago, people coined the phrase ‘afternoon diabetes’. It showed people were less tolerant of sugar later in the afternoon and in the evening compared to how they were in the morning. “Various studies have shown your internal circadian body clock is a strong regulator of your metabolism. Essentially, you process a meal much more efficiently in the morning than you do in the evening. So, if you eat a meal in the evening, you tend to get higher concentrations of sugar, and fat in the blood, and it takes longer for that to go back down to normal conditions. And so, we know that having prolonged sugar and fat in your blood is a health risk for various cardiac and metabolic diseases. \"It's not a huge leap, to show if you are habitually having a lot of energy later in the day, you're going to have a longer, elevation of sugar and fat and your blood, therefore, this could contribute to your risk for diseases.” https://ichef.bbci.co.uk/images/ic/480xn/p0bpz7j8.jpg “The most common pattern of eating in the UK is to consume most of our daily calories in the evening – roughly 40 percent of our daily energy intake – and fewer calories in the morning,” says Professor Alexandra Johnstone, before adding: “UK current healthy eating advice is based around the long-held assumption that ‘a calorie is a calorie’ and that meal timing is inconsequential. Johnstone concludes: “It is of course the type of foods you choose and portion sizes that have the biggest impact on your health. But if it is the case that time of eating is linked to body weight and health, then we will be able to give better dietary advice to people not only related to nutritional content but also of time of eating.” Originally published February 2022"
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In winter, when viruses such as flu are more likely to circulate, there are often claims made that you can boost your immunity by eating particular foods, but do they stack up? A healthy, balanced diet is important for supporting your immune system. You need sufficient energy and nutrients for the immune system to function properly, and poor nutrition can compromise it. But there is “no individual nutrient, food or supplement that will boost immunity, or stop us getting highly infectious viruses”, says Sarah Stanner, Science Director at the British Nutrition Foundation. So do you need to make changes to your diet for the sake of your immune health? https://ichef.bbci.co.uk/images/ic/480xn/p08g48lq.jpg The importance of five a day Aim to eat a wide range of fruit and veg to ensure you get all the nutrients your immune system needs. “Each micronutrient plays a different role in the immune system – don’t make a hero of just one”, says Stanner. Fruit and veg are packed with vitamins, minerals and chemical compounds known as phytochemicals, which NHS Dr Rupy Aujla says can be converted by your gut microbes into beneficial metabolites that fight inflammation in the body. The colour of a plant is determined by the phytochemicals it contains, and some of these are associated with “positive benefits for the immune system”, says dietician Sophie Medlin. The wider the variety of different coloured plants you eat, the more types of phytochemicals you’ll consume. Red, orange, yellow and green plants contain carotenoids, which have been associated with boosting immunity. Evidence for the benefits of phytochemicals to immunity is not conclusive, but there is no health downside to eating five a day. Put some frozen or tinned fruit and veg into your trolley for when you run out of fresh – frozen can be more nutritious than fresh because it’s frozen so soon after picking. Tinned fruit and veg, including beans and lentils, count towards your five a day, but be careful to choose tinned fruit with no added sugar. Support your gut Professor Tim Spector, Professor of Genetic Epidemiology and lead on the Covid-19 Zoe symptom study app, says research suggests a connection between the bacteria in your gut and the functioning of your immune system. He explains that the wider the variety of plant fibre you eat, the healthier and “more diverse” the bacteria in your gut will be. The optimum level of variety is eating “30 different types of fruit and vegetables per week”, including nuts, seeds and herbs. But there are additional ways to support your gut bacteria via diet. Vegetables are a type of prebiotic, a group of fibre-containing foods that ‘fertilise’ existing bacteria and encourage microbe development. Other prebiotics include wholegrain foods, such as brown bread, rice and pasta, beans and pulses. The average UK fibre consumption is below the recommended daily intake in every age group, according to the National Diet and Nutrition Survey, so this is really worth thinking about. Eating probiotics, such as live yoghurt, quality cheese (not the ultra-processed stuff) and fermented foods, encourage more microbes to grow. But it hasn’t been proven that they reach the gut. Spector’s advice is to limit ultra-processed foods, sugars, sweeteners and preservatives, as they have be found to “reduce the diversity of bacteria” in your gut. Food vs supplements Supplement sales received a boost last year, according to research organisation Kantar. Medlin argues you can absorb more nutrients through whole foods than through supplements, and adds that phytochemicals cannot be replicated by supplements. However, she advises a multivitamin can be helpful if you are not getting all your nutrients from your diet or are unwell. Vitamin C supplements are popular, and this vitamin is very important for the immune system, but in reality few people in the UK are deficient in it. https://ichef.bbci.co.uk/images/ic/480xn/p06r8skh.jpg Nutrients for immunity Stanner highlights the following nutrients as important for normal immune function: Vitamin A supports T Cells (a type of white blood cells that identifies pathogens). Your body converts beta carotenes, from foods such as yellow, red and green (leafy) veg, carrots, sweet potatoes, red peppers and yellow fruits, into vitamin A. Liver, whole milk and cheese contains retinol, a preformed version of vitamin A.Vitamin B6, B12, folate, selenium and zinc help produce immune cells. Poultry, fish, egg and bananas contain B6. Meat, salmon, cod, milk, cheese, eggs and fortified foods contain B12. Green vegetables, pulses, nuts and seeds are good sources of folate. Brazil nuts, fish, meat and eggs contain selenium, while zinc can be found in meat, shellfish, dairy, bread and cereal products such as wheatgerm.Copper helps protect and fuel immune cells. Nuts, shellfish and offal are good sources.Iron helps immune cells stay healthy. Research shows females aged 11-49 are the most likely group to consume below the recommended amount of iron. Iron can be found in red meat and fish. Plant-based sources of iron (called non-heme iron), including wholegrains, nuts, beans and dried fruits, but aren’t as easily absorbed.Low levels of vitamin D are associated with reduced immune response. Our skin makes vitamin D from the sun, which is why taking a supplement is advised through autumn and winter in the UK. This advice is “not about preventing coronavirus, but for maintaining muscle and bone health”, according to the BNF. Vitamin A supports T Cells (a type of white blood cells that identifies pathogens). Your body converts beta carotenes, from foods such as yellow, red and green (leafy) veg, carrots, sweet potatoes, red peppers and yellow fruits, into vitamin A. Liver, whole milk and cheese contains retinol, a preformed version of vitamin A. Vitamin B6, B12, folate, selenium and zinc help produce immune cells. Poultry, fish, egg and bananas contain B6. Meat, salmon, cod, milk, cheese, eggs and fortified foods contain B12. Green vegetables, pulses, nuts and seeds are good sources of folate. Brazil nuts, fish, meat and eggs contain selenium, while zinc can be found in meat, shellfish, dairy, bread and cereal products such as wheatgerm. Copper helps protect and fuel immune cells. Nuts, shellfish and offal are good sources. Iron helps immune cells stay healthy. Research shows females aged 11-49 are the most likely group to consume below the recommended amount of iron. Iron can be found in red meat and fish. Plant-based sources of iron (called non-heme iron), including wholegrains, nuts, beans and dried fruits, but aren’t as easily absorbed. Low levels of vitamin D are associated with reduced immune response. Our skin makes vitamin D from the sun, which is why taking a supplement is advised through autumn and winter in the UK. This advice is “not about preventing coronavirus, but for maintaining muscle and bone health”, according to the BNF. If you think you might be consuming too little (or too much) of a particular nutrient, type it into our nutrition calculator below to find out how likely that is, based on your age and sex. Click or tap the picture below to use the calculator. | {
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"content": "In winter, when viruses such as flu are more likely to circulate, there are often claims made that you can boost your immunity by eating particular foods, but do they stack up? A healthy, balanced diet is important for supporting your immune system. You need sufficient energy and nutrients for the immune system to function properly, and poor nutrition can compromise it. But there is “no individual nutrient, food or supplement that will boost immunity, or stop us getting highly infectious viruses”, says Sarah Stanner, Science Director at the British Nutrition Foundation. So do you need to make changes to your diet for the sake of your immune health? https://ichef.bbci.co.uk/images/ic/480xn/p08g48lq.jpg The importance of five a day Aim to eat a wide range of fruit and veg to ensure you get all the nutrients your immune system needs. “Each micronutrient plays a different role in the immune system – don’t make a hero of just one”, says Stanner. Fruit and veg are packed with vitamins, minerals and chemical compounds known as phytochemicals, which NHS Dr Rupy Aujla says can be converted by your gut microbes into beneficial metabolites that fight inflammation in the body. The colour of a plant is determined by the phytochemicals it contains, and some of these are associated with “positive benefits for the immune system”, says dietician Sophie Medlin. The wider the variety of different coloured plants you eat, the more types of phytochemicals you’ll consume. Red, orange, yellow and green plants contain carotenoids, which have been associated with boosting immunity. Evidence for the benefits of phytochemicals to immunity is not conclusive, but there is no health downside to eating five a day. Put some frozen or tinned fruit and veg into your trolley for when you run out of fresh – frozen can be more nutritious than fresh because it’s frozen so soon after picking. Tinned fruit and veg, including beans and lentils, count towards your five a day, but be careful to choose tinned fruit with no added sugar. Support your gut Professor Tim Spector, Professor of Genetic Epidemiology and lead on the Covid-19 Zoe symptom study app, says research suggests a connection between the bacteria in your gut and the functioning of your immune system. He explains that the wider the variety of plant fibre you eat, the healthier and “more diverse” the bacteria in your gut will be. The optimum level of variety is eating “30 different types of fruit and vegetables per week”, including nuts, seeds and herbs. But there are additional ways to support your gut bacteria via diet. Vegetables are a type of prebiotic, a group of fibre-containing foods that ‘fertilise’ existing bacteria and encourage microbe development. Other prebiotics include wholegrain foods, such as brown bread, rice and pasta, beans and pulses. The average UK fibre consumption is below the recommended daily intake in every age group, according to the National Diet and Nutrition Survey, so this is really worth thinking about. Eating probiotics, such as live yoghurt, quality cheese (not the ultra-processed stuff) and fermented foods, encourage more microbes to grow. But it hasn’t been proven that they reach the gut. Spector’s advice is to limit ultra-processed foods, sugars, sweeteners and preservatives, as they have be found to “reduce the diversity of bacteria” in your gut. Food vs supplements Supplement sales received a boost last year, according to research organisation Kantar. Medlin argues you can absorb more nutrients through whole foods than through supplements, and adds that phytochemicals cannot be replicated by supplements. However, she advises a multivitamin can be helpful if you are not getting all your nutrients from your diet or are unwell. Vitamin C supplements are popular, and this vitamin is very important for the immune system, but in reality few people in the UK are deficient in it. https://ichef.bbci.co.uk/images/ic/480xn/p06r8skh.jpg Nutrients for immunity Stanner highlights the following nutrients as important for normal immune function: Vitamin A supports T Cells (a type of white blood cells that identifies pathogens). Your body converts beta carotenes, from foods such as yellow, red and green (leafy) veg, carrots, sweet potatoes, red peppers and yellow fruits, into vitamin A. Liver, whole milk and cheese contains retinol, a preformed version of vitamin A.Vitamin B6, B12, folate, selenium and zinc help produce immune cells. Poultry, fish, egg and bananas contain B6. Meat, salmon, cod, milk, cheese, eggs and fortified foods contain B12. Green vegetables, pulses, nuts and seeds are good sources of folate. Brazil nuts, fish, meat and eggs contain selenium, while zinc can be found in meat, shellfish, dairy, bread and cereal products such as wheatgerm.Copper helps protect and fuel immune cells. Nuts, shellfish and offal are good sources.Iron helps immune cells stay healthy. Research shows females aged 11-49 are the most likely group to consume below the recommended amount of iron. Iron can be found in red meat and fish. Plant-based sources of iron (called non-heme iron), including wholegrains, nuts, beans and dried fruits, but aren’t as easily absorbed.Low levels of vitamin D are associated with reduced immune response. Our skin makes vitamin D from the sun, which is why taking a supplement is advised through autumn and winter in the UK. This advice is “not about preventing coronavirus, but for maintaining muscle and bone health”, according to the BNF. Vitamin A supports T Cells (a type of white blood cells that identifies pathogens). Your body converts beta carotenes, from foods such as yellow, red and green (leafy) veg, carrots, sweet potatoes, red peppers and yellow fruits, into vitamin A. Liver, whole milk and cheese contains retinol, a preformed version of vitamin A. Vitamin B6, B12, folate, selenium and zinc help produce immune cells. Poultry, fish, egg and bananas contain B6. Meat, salmon, cod, milk, cheese, eggs and fortified foods contain B12. Green vegetables, pulses, nuts and seeds are good sources of folate. Brazil nuts, fish, meat and eggs contain selenium, while zinc can be found in meat, shellfish, dairy, bread and cereal products such as wheatgerm. Copper helps protect and fuel immune cells. Nuts, shellfish and offal are good sources. Iron helps immune cells stay healthy. Research shows females aged 11-49 are the most likely group to consume below the recommended amount of iron. Iron can be found in red meat and fish. Plant-based sources of iron (called non-heme iron), including wholegrains, nuts, beans and dried fruits, but aren’t as easily absorbed. Low levels of vitamin D are associated with reduced immune response. Our skin makes vitamin D from the sun, which is why taking a supplement is advised through autumn and winter in the UK. This advice is “not about preventing coronavirus, but for maintaining muscle and bone health”, according to the BNF. If you think you might be consuming too little (or too much) of a particular nutrient, type it into our nutrition calculator below to find out how likely that is, based on your age and sex. Click or tap the picture below to use the calculator."
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} | c4a22b5c89e03302c7d1e93931d3491c33bf5ddbb168a8310e2ac74f145d4648 | There’s a backlash against food detoxes and here’s why
https://ichef.bbci.co.uk/images/ic/480xn/p0bhwsym.jpg Whether it’s reducing screen time by going on a digital detox or cutting out alcohol for a period after overindulging, the word ‘detox’ sounds like a positive, healthy action to take. However, when it comes to food detoxes, do they have health benefits? We spoke to Nutritionist, Rhiannon Lambert and Nutrition Scientist, Dr Bernadette Moore about whether they are as ‘clean living’ as billed. Why do we think food detoxing is healthy? Detoxing involves cutting out your regular foods and drink and replacing them with a limited number of specific foods – or even products – on the basis you are giving your body a break and clearing out ‘toxins’. When detox is paired with words like ‘green’, ‘cleansing’, ‘juice’, ‘flushing’, it can sound like it's doing your body good. But the problem is, say experts Lambert and Dr Moore, that while you’re detoxing you’re missing out on key nutrients that keep you healthy in the first place. “People look at detoxing as something they can control. It’s a word that is actionable and they associate the word 'cleanse' with the feeling of it,” says Lambert. She adds: “The truth is, we don’t need to cleanse or detox ourselves at all and following this sort of diet will not have this desired effect. “The idea of feeling clean after a detox diet is what spurs dieters to embark repeatedly on expensive and immensely restrictive detox diets.” Dr Moore explains: “In the world of nutritional science, there isn't such a thing as a detox diet”, the reason being, they aren’t seen as a healthy route to take. “These usually are short-term interventions where people typically might be fasting – with maybe supplements added and then, fruit and vegetables too. They're extreme dietary interventions… but the notion that by fasting, we're going to get rid of toxins. It's not scientifically accurate,” says Dr Moore. Rhiannon Lambert explains what "red flags" to look out for in detox products Detoxing for weight loss? You may not have long-term success A frequent reason people detox is because they see it as a potential way to lose weight, unfortunately, there is little evidence this leads to long-term weight-loss. Dr Moore says: “When you fast, you're losing protein, vitamins, minerals and essential micronutrients. This means there's a damage to you in the short term because whenever we fast, we lose muscle as well as fat. People need to come back and eat again. So, any weight loss achieved is just for the short term.” Lambert adds: “No amount of detox products will actually help you lose weight or reduce cellulite, for example. Cellulite is common, approximately 85 percent of all women are affected by cellulite, it's perfectly normal and we don't need to make any changes.” Related stories Why you don't need to go on a "sugar detox"Where are you on the UK healthy eating scale?How diet can affect your mental wellbeing Why you don't need to go on a "sugar detox" Where are you on the UK healthy eating scale? How diet can affect your mental wellbeing Could there be health risks associated with detoxes? https://ichef.bbci.co.uk/images/ic/480xn/p0bhwy9z.jpg Have you checked the ingredients of that 'detox' tea? “Over time, detox diets also give you a greater risk of nutrient deficiencies due to the dietary restrictions they impose. These restrictions may also leave you feeling deprived and probably hungry, which may lead to subsequent overeating,” says Lambert, author of the book, The Science of Nutrition. With some detoxes expensive, Dr Moore adds: “A lot of the trendier detoxes… there are risks of nutrient deficiencies and wallet deficiencies!” There could be other problems with some products. Lambert explains: “Some products are simply laxatives in tea form. If the key ingredient is senna, that’s used to treat constipation. It irritates the stomach lining to stimulate bowel movements, and acts as a diuretic. Using senna can cause dehydration, cramps, and diarrhoea, and result in inadequate nutrient absorption, causing depletion of key minerals such as calcium, sodium, and potassium. Regular or prolonged use of senna can damage the gut lining and disrupt electrolyte balance, potentially causing heart damage.” Dr Moore adds: “There’s a very real risk that some of the supplements being sold have ingredients that aren’t effective and, worst case scenario, they are actually damaging to you – they are themselves toxins!” Dr Moore says there are examples of when dangerous – and even illegal – ingredients have been found in so-called detox products. These aren’t products you’ll find on the high street or from reputable sellers but from businesses which aren’t regulated. “We don't really track this in the UK, but in in the United States, the Food and Drug Administration, keeps a record anytime there's a hospital incident or any case of a supplement that's marketed, having an ingredient that can itself be a toxin and dangerous. “What you see is drug-induced liver damage. And in very acute cases this quite often comes from [illegal] weight loss potions. Thankfully, those cases are rare. “I would say, 'buyer beware' to the more exotic mixes of chemicals,” says Dr Moore. Just as important, ensure the product itself is regulated and comes from a trusted source – because even if the ingredient list does have all-legal ingredients, the amounts you consume could be dangerous if not regulated. Dr Moore gives an example: “You can take a multivitamin-mineral supplement and it'll have a small amount of iron in it. But if your doctor thought you were iron-deficient, and you needed a big dose of iron, you’d need a prescription. So, most vitamins and minerals are safe because the amount that we're allowed to sell you is limited. But if you’re buying, say, herbal supplements from an unknown source on the internet, less is known, and the quality of ingredients can vary by manufacturer. “If you've got to go to a dodgy web site, and if there's a lot of ingredients and it sounds too good to be true. It probably is.” The good news? Your body is already detoxing. All the time. https://ichef.bbci.co.uk/images/ic/480xn/p0bhwyq1.jpg Dr Moore is an Associate Professor of Obesity at the University of Leeds and has carried out extensive research on the liver. She explains that our liver, together with our kidneys, effectively detox everything for us. They metabolise everything we consume and then excrete what we don’t need. “To be healthy is to eat protein, carbohydrates, healthy fats, and vitamins and minerals and micronutrients. It all gets metabolised and what we don't need, should be excreted. Your liver and kidneys work all the time. You don't need to go on a detox diet to get rid of toxins.” So how can we keep our liver and kidneys working well? “What we need is a healthy diet. The best thing you can do for your liver is not drink alcohol and not eat too much fat,” says Dr Moore. She finishes: “If you’re making goals to lead a healthier lifestyle, and reducing processed foods, alcohol, caffeine and things that we know are not good for ourselves, that’s one thing I'd support… But the notion that by fasting, we're going to get rid of toxins. It's just not scientifically accurate.” Published January 2022. | {
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"title": "There’s a backlash against food detoxes and here’s why",
"content": "https://ichef.bbci.co.uk/images/ic/480xn/p0bhwsym.jpg Whether it’s reducing screen time by going on a digital detox or cutting out alcohol for a period after overindulging, the word ‘detox’ sounds like a positive, healthy action to take. However, when it comes to food detoxes, do they have health benefits? We spoke to Nutritionist, Rhiannon Lambert and Nutrition Scientist, Dr Bernadette Moore about whether they are as ‘clean living’ as billed. Why do we think food detoxing is healthy? Detoxing involves cutting out your regular foods and drink and replacing them with a limited number of specific foods – or even products – on the basis you are giving your body a break and clearing out ‘toxins’. When detox is paired with words like ‘green’, ‘cleansing’, ‘juice’, ‘flushing’, it can sound like it's doing your body good. But the problem is, say experts Lambert and Dr Moore, that while you’re detoxing you’re missing out on key nutrients that keep you healthy in the first place. “People look at detoxing as something they can control. It’s a word that is actionable and they associate the word 'cleanse' with the feeling of it,” says Lambert. She adds: “The truth is, we don’t need to cleanse or detox ourselves at all and following this sort of diet will not have this desired effect. “The idea of feeling clean after a detox diet is what spurs dieters to embark repeatedly on expensive and immensely restrictive detox diets.” Dr Moore explains: “In the world of nutritional science, there isn't such a thing as a detox diet”, the reason being, they aren’t seen as a healthy route to take. “These usually are short-term interventions where people typically might be fasting – with maybe supplements added and then, fruit and vegetables too. They're extreme dietary interventions… but the notion that by fasting, we're going to get rid of toxins. It's not scientifically accurate,” says Dr Moore. Rhiannon Lambert explains what \"red flags\" to look out for in detox products Detoxing for weight loss? You may not have long-term success A frequent reason people detox is because they see it as a potential way to lose weight, unfortunately, there is little evidence this leads to long-term weight-loss. Dr Moore says: “When you fast, you're losing protein, vitamins, minerals and essential micronutrients. This means there's a damage to you in the short term because whenever we fast, we lose muscle as well as fat. People need to come back and eat again. So, any weight loss achieved is just for the short term.” Lambert adds: “No amount of detox products will actually help you lose weight or reduce cellulite, for example. Cellulite is common, approximately 85 percent of all women are affected by cellulite, it's perfectly normal and we don't need to make any changes.” Related stories Why you don't need to go on a \"sugar detox\"Where are you on the UK healthy eating scale?How diet can affect your mental wellbeing Why you don't need to go on a \"sugar detox\" Where are you on the UK healthy eating scale? How diet can affect your mental wellbeing Could there be health risks associated with detoxes? https://ichef.bbci.co.uk/images/ic/480xn/p0bhwy9z.jpg Have you checked the ingredients of that 'detox' tea? “Over time, detox diets also give you a greater risk of nutrient deficiencies due to the dietary restrictions they impose. These restrictions may also leave you feeling deprived and probably hungry, which may lead to subsequent overeating,” says Lambert, author of the book, The Science of Nutrition. With some detoxes expensive, Dr Moore adds: “A lot of the trendier detoxes… there are risks of nutrient deficiencies and wallet deficiencies!” There could be other problems with some products. Lambert explains: “Some products are simply laxatives in tea form. If the key ingredient is senna, that’s used to treat constipation. It irritates the stomach lining to stimulate bowel movements, and acts as a diuretic. Using senna can cause dehydration, cramps, and diarrhoea, and result in inadequate nutrient absorption, causing depletion of key minerals such as calcium, sodium, and potassium. Regular or prolonged use of senna can damage the gut lining and disrupt electrolyte balance, potentially causing heart damage.” Dr Moore adds: “There’s a very real risk that some of the supplements being sold have ingredients that aren’t effective and, worst case scenario, they are actually damaging to you – they are themselves toxins!” Dr Moore says there are examples of when dangerous – and even illegal – ingredients have been found in so-called detox products. These aren’t products you’ll find on the high street or from reputable sellers but from businesses which aren’t regulated. “We don't really track this in the UK, but in in the United States, the Food and Drug Administration, keeps a record anytime there's a hospital incident or any case of a supplement that's marketed, having an ingredient that can itself be a toxin and dangerous. “What you see is drug-induced liver damage. And in very acute cases this quite often comes from [illegal] weight loss potions. Thankfully, those cases are rare. “I would say, 'buyer beware' to the more exotic mixes of chemicals,” says Dr Moore. Just as important, ensure the product itself is regulated and comes from a trusted source – because even if the ingredient list does have all-legal ingredients, the amounts you consume could be dangerous if not regulated. Dr Moore gives an example: “You can take a multivitamin-mineral supplement and it'll have a small amount of iron in it. But if your doctor thought you were iron-deficient, and you needed a big dose of iron, you’d need a prescription. So, most vitamins and minerals are safe because the amount that we're allowed to sell you is limited. But if you’re buying, say, herbal supplements from an unknown source on the internet, less is known, and the quality of ingredients can vary by manufacturer. “If you've got to go to a dodgy web site, and if there's a lot of ingredients and it sounds too good to be true. It probably is.” The good news? Your body is already detoxing. All the time. https://ichef.bbci.co.uk/images/ic/480xn/p0bhwyq1.jpg Dr Moore is an Associate Professor of Obesity at the University of Leeds and has carried out extensive research on the liver. She explains that our liver, together with our kidneys, effectively detox everything for us. They metabolise everything we consume and then excrete what we don’t need. “To be healthy is to eat protein, carbohydrates, healthy fats, and vitamins and minerals and micronutrients. It all gets metabolised and what we don't need, should be excreted. Your liver and kidneys work all the time. You don't need to go on a detox diet to get rid of toxins.” So how can we keep our liver and kidneys working well? “What we need is a healthy diet. The best thing you can do for your liver is not drink alcohol and not eat too much fat,” says Dr Moore. She finishes: “If you’re making goals to lead a healthier lifestyle, and reducing processed foods, alcohol, caffeine and things that we know are not good for ourselves, that’s one thing I'd support… But the notion that by fasting, we're going to get rid of toxins. It's just not scientifically accurate.” Published January 2022."
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} | 142d8f001228de3d416538221f6a22cd505a5a4f6c16a61886efe8329b46d265 | Dalgona coffee recipe
An average of 3.7 out of 5 stars from 123 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/dalonga_coffee_20606_16x9.jpg The Korean coffee drink taking the internet by storm, dalgona coffee is like a cappucino turned on its head, with the frothy coffee on top and the milk underneath. It only requires three ingredients to make and you can have it hot or cold. The hardest part is getting your picture just right! 2 tbsp instant coffee or espresso powder2 tbsp sugar2 tbsp very hot water400ml/14fl oz milk 2 tbsp instant coffee or espresso powder 2 tbsp sugar 2 tbsp very hot water 400ml/14fl oz milk Method Add the instant coffee, sugar and hot water to a medium mixing bowl. Using an electric hand-held mixer, whip the coffee mixture until it is light brown, fluffy and holds stiff peaks when the whisk is removed.Heat the milk, if desired, and divide between two heatproof glasses. Spoon dollops of the frothed coffee mixture on top and smooth out with a spoon. Serve. Add the instant coffee, sugar and hot water to a medium mixing bowl. Using an electric hand-held mixer, whip the coffee mixture until it is light brown, fluffy and holds stiff peaks when the whisk is removed. Add the instant coffee, sugar and hot water to a medium mixing bowl. Using an electric hand-held mixer, whip the coffee mixture until it is light brown, fluffy and holds stiff peaks when the whisk is removed. Heat the milk, if desired, and divide between two heatproof glasses. Spoon dollops of the frothed coffee mixture on top and smooth out with a spoon. Serve. Heat the milk, if desired, and divide between two heatproof glasses. Spoon dollops of the frothed coffee mixture on top and smooth out with a spoon. Serve. Recipe tips For a Friday afternoon dalonga, beat in 1-2 tsp of coffee liqueur into the coffee mixture. | {
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"content": "An average of 3.7 out of 5 stars from 123 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/dalonga_coffee_20606_16x9.jpg The Korean coffee drink taking the internet by storm, dalgona coffee is like a cappucino turned on its head, with the frothy coffee on top and the milk underneath. It only requires three ingredients to make and you can have it hot or cold. The hardest part is getting your picture just right! 2 tbsp instant coffee or espresso powder2 tbsp sugar2 tbsp very hot water400ml/14fl oz milk 2 tbsp instant coffee or espresso powder 2 tbsp sugar 2 tbsp very hot water 400ml/14fl oz milk Method Add the instant coffee, sugar and hot water to a medium mixing bowl. Using an electric hand-held mixer, whip the coffee mixture until it is light brown, fluffy and holds stiff peaks when the whisk is removed.Heat the milk, if desired, and divide between two heatproof glasses. Spoon dollops of the frothed coffee mixture on top and smooth out with a spoon. Serve. Add the instant coffee, sugar and hot water to a medium mixing bowl. Using an electric hand-held mixer, whip the coffee mixture until it is light brown, fluffy and holds stiff peaks when the whisk is removed. Add the instant coffee, sugar and hot water to a medium mixing bowl. Using an electric hand-held mixer, whip the coffee mixture until it is light brown, fluffy and holds stiff peaks when the whisk is removed. Heat the milk, if desired, and divide between two heatproof glasses. Spoon dollops of the frothed coffee mixture on top and smooth out with a spoon. Serve. Heat the milk, if desired, and divide between two heatproof glasses. Spoon dollops of the frothed coffee mixture on top and smooth out with a spoon. Serve. Recipe tips For a Friday afternoon dalonga, beat in 1-2 tsp of coffee liqueur into the coffee mixture."
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} | b14f127c595cfff0fdd6d2401a8b13dc8dd380bff53047452ea249879b28dfb0 | What diet change should you make today to improve your health?
Dr Michael Mosley, Dr Alex George, Deliciously Ella, The Doctor's Kitchen host Dr Rupy Aujla and more reveal their advice on the one diet change you can easily make today to boost your health. Making big adjustments to your diet can seem overwhelming and unrealistic, particularly if you try to tackle everything at once. Making one simple change can feel more manageable, and can be a first step on the road to a healthier you. "Eat more fruit and veg", Dr Alex George https://ichef.bbci.co.uk/images/ic/480xn/p0745t2p.jpg For A&E and TV doctor Alex George, it's all about reaching your 5-a-day goal. "Eat more fruit and vegetables. This holds as true today as when I was six years old, being told by my nan that I needed to eat my greens to grow up healthy and strong. We simply don’t eat enough of the stuff. Fruit and vegetables provide us with essential vitamins and minerals needed by the body to maintain function and health. People who eat more fruit and vegetables are less likely to suffer with heart disease, strokes and even some kinds of cancer. Feel free therefore, to enjoy lots of fruit and veg, in the knowledge that it will be doing you plenty of good!" https://ichef.bbci.co.uk/images/ic/480xn/p073zbfp.jpg "Do more of your own cooking", Dr Michael Mosley BBC journalist, presenter and author Dr Michael Mosley says it all starts with cooking from scratch. "Do more of your own cooking, from scratch. More than half the food we now eat is highly processed, and this is particularly true of the young. We know that eating lots of processed and junk food is bad for your waistline, but it is also bad for your microbiome: the trillions of microbes that live in your gut and are so important for physical and mental health. A diet of 'ready to eat' meals can lead to irritable bowel syndrome (IBS), depression and anxiety." https://ichef.bbci.co.uk/images/ic/480xn/p073zbfp.jpg https://ichef.bbci.co.uk/images/ic/480xn/p0745jkv.jpg "Take more time when eating your meals", Priya Tew Eat Well for Less?' award-winning Dietician Priya Tew is a specialist in eating disorders. For her, the road to a healthy lifestyle is pathed with mindful choices. She says, "As a starting point, rushing less and taking more time when eating your meals in order to understand and listen to your body’s signals is something that can make a huge difference in our busy lifestyles." https://ichef.bbci.co.uk/images/ic/480xn/p0745jkv.jpg https://ichef.bbci.co.uk/images/ic/480xn/p0745jpv.jpg © Faith Mason "Increase your consumption of plant fibre", Dr Rupy Aujla Medical doctor Dr Rupy Aujla, author and founder of The Doctor’s Kitchen, is a firm believer in food as medicine. For him, increasing your intake of foods high in plant fibre is the best way to kick-start healthy habits. “Increase your consumption of plant fibre, such as by eating chickpeas, beans and legumes. Plant fibres tend to be higher in plant-proteins, so are a great way of rethinking our reliance on meat. Not only is that good for our internal health but also for our environmental health. Two birds with one stone! A diet rich in plant fibre is also crucial for maintaining healthy gut bacteria.” https://ichef.bbci.co.uk/images/ic/480xn/p0745jpv.jpg © Faith Mason "Add an extra portion of veggies", Ella Mills https://ichef.bbci.co.uk/images/ic/480xn/p0740dwm.jpg Deliciously Ella's founder, Ella Mills, recommends thinking about the foods you can add to your diet to help you get healthier, rather than the things you can take out - those decisions can come later. “Focus on the positives and what you can add – can you add an extra portion of veggies to a meal and some fruit to your breakfast? We all think eating well is complicated, but it doesn’t need to be that way. You can take simple ingredients such as lentils and cook them into something delicious. "Add lentils to onions, garlic and carrots sautéed with paprika, mustard seeds and curry powder. Simmer with coconut milk, dried apricots and roasted cauliflower to make a thick, creamy dal." Delicious! https://ichef.bbci.co.uk/images/ic/480xn/p074msl3.jpg "Learn to cook", Lynne Garton Lynne Garton, Dietetic Advisor at HEART UK and regular Dietician on BBC's The Truth About Food, knows that first step to eating healthily is picking up a pan learning to cook. "Learning to cook is crucial to help you achieve a heart-healthy diet, by expanding your intake of nutritious foods. Focus on finding tasty ways to add variety to your diet and to boost your intake of vegetables, fruits, whole grains, pulses, nuts and seeds. Experiment with herbs, spices and new cooking techniques to cut down on unhealthy fats, sugar and salt, as well as excess calories, often found in many ready-prepared convenience and ‘fast’ foods. You’re never too young – or to old – to look after your heart. While heart disease is often considered a problem for older adults, some of the causes can start much earlier in life." https://ichef.bbci.co.uk/images/ic/480xn/p074msl3.jpg https://ichef.bbci.co.uk/images/ic/480xn/p074msmd.jpg "Focus on fibre", Kevin Whelan For Professor Kevin Whelan, Professor of Dietetics at King’s College London, fibre is the most important thing we can add to our diet today. He says it could be as easy as eating half a tin of baked beans! "If I could do one thing to improve health, it would be to focus on fibre. Would you like 9% lower risk of a heart attack, 8% lower risk of colon cancer, 7% lower risk of stroke, and 6% lower risk of type 2 diabetes? Research has shown that people who eat just an extra 7g of dietary fibre per day have all these health benefits. "Fibre is the part of fruits, vegetables and whole grain cereals that we humans can't digest, but are used to both bulk our stool and feed the bacteria in our gut. In fact, our research at King’s College London shows that fibre increases the amount of the beneficial bacteria in the gut, such as bifidobacteria and lactobacilli. "Adding just 7g of fibre to your diet can be achieved quite easily, for example by eating a high-bran breakfast cereal, half a can of baked beans, or a portion of green peas." https://ichef.bbci.co.uk/images/ic/480xn/p074msmd.jpg | {
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"title": "What diet change should you make today to improve your health?",
"content": "Dr Michael Mosley, Dr Alex George, Deliciously Ella, The Doctor's Kitchen host Dr Rupy Aujla and more reveal their advice on the one diet change you can easily make today to boost your health. Making big adjustments to your diet can seem overwhelming and unrealistic, particularly if you try to tackle everything at once. Making one simple change can feel more manageable, and can be a first step on the road to a healthier you. \"Eat more fruit and veg\", Dr Alex George https://ichef.bbci.co.uk/images/ic/480xn/p0745t2p.jpg For A&E and TV doctor Alex George, it's all about reaching your 5-a-day goal. \"Eat more fruit and vegetables. This holds as true today as when I was six years old, being told by my nan that I needed to eat my greens to grow up healthy and strong. We simply don’t eat enough of the stuff. Fruit and vegetables provide us with essential vitamins and minerals needed by the body to maintain function and health. People who eat more fruit and vegetables are less likely to suffer with heart disease, strokes and even some kinds of cancer. Feel free therefore, to enjoy lots of fruit and veg, in the knowledge that it will be doing you plenty of good!\" https://ichef.bbci.co.uk/images/ic/480xn/p073zbfp.jpg \"Do more of your own cooking\", Dr Michael Mosley BBC journalist, presenter and author Dr Michael Mosley says it all starts with cooking from scratch. \"Do more of your own cooking, from scratch. More than half the food we now eat is highly processed, and this is particularly true of the young. We know that eating lots of processed and junk food is bad for your waistline, but it is also bad for your microbiome: the trillions of microbes that live in your gut and are so important for physical and mental health. A diet of 'ready to eat' meals can lead to irritable bowel syndrome (IBS), depression and anxiety.\" https://ichef.bbci.co.uk/images/ic/480xn/p073zbfp.jpg https://ichef.bbci.co.uk/images/ic/480xn/p0745jkv.jpg \"Take more time when eating your meals\", Priya Tew Eat Well for Less?' award-winning Dietician Priya Tew is a specialist in eating disorders. For her, the road to a healthy lifestyle is pathed with mindful choices. She says, \"As a starting point, rushing less and taking more time when eating your meals in order to understand and listen to your body’s signals is something that can make a huge difference in our busy lifestyles.\" https://ichef.bbci.co.uk/images/ic/480xn/p0745jkv.jpg https://ichef.bbci.co.uk/images/ic/480xn/p0745jpv.jpg © Faith Mason \"Increase your consumption of plant fibre\", Dr Rupy Aujla Medical doctor Dr Rupy Aujla, author and founder of The Doctor’s Kitchen, is a firm believer in food as medicine. For him, increasing your intake of foods high in plant fibre is the best way to kick-start healthy habits. “Increase your consumption of plant fibre, such as by eating chickpeas, beans and legumes. Plant fibres tend to be higher in plant-proteins, so are a great way of rethinking our reliance on meat. Not only is that good for our internal health but also for our environmental health. Two birds with one stone! A diet rich in plant fibre is also crucial for maintaining healthy gut bacteria.” https://ichef.bbci.co.uk/images/ic/480xn/p0745jpv.jpg © Faith Mason \"Add an extra portion of veggies\", Ella Mills https://ichef.bbci.co.uk/images/ic/480xn/p0740dwm.jpg Deliciously Ella's founder, Ella Mills, recommends thinking about the foods you can add to your diet to help you get healthier, rather than the things you can take out - those decisions can come later. “Focus on the positives and what you can add – can you add an extra portion of veggies to a meal and some fruit to your breakfast? We all think eating well is complicated, but it doesn’t need to be that way. You can take simple ingredients such as lentils and cook them into something delicious. \"Add lentils to onions, garlic and carrots sautéed with paprika, mustard seeds and curry powder. Simmer with coconut milk, dried apricots and roasted cauliflower to make a thick, creamy dal.\" Delicious! https://ichef.bbci.co.uk/images/ic/480xn/p074msl3.jpg \"Learn to cook\", Lynne Garton Lynne Garton, Dietetic Advisor at HEART UK and regular Dietician on BBC's The Truth About Food, knows that first step to eating healthily is picking up a pan learning to cook. \"Learning to cook is crucial to help you achieve a heart-healthy diet, by expanding your intake of nutritious foods. Focus on finding tasty ways to add variety to your diet and to boost your intake of vegetables, fruits, whole grains, pulses, nuts and seeds. Experiment with herbs, spices and new cooking techniques to cut down on unhealthy fats, sugar and salt, as well as excess calories, often found in many ready-prepared convenience and ‘fast’ foods. You’re never too young – or to old – to look after your heart. While heart disease is often considered a problem for older adults, some of the causes can start much earlier in life.\" https://ichef.bbci.co.uk/images/ic/480xn/p074msl3.jpg https://ichef.bbci.co.uk/images/ic/480xn/p074msmd.jpg \"Focus on fibre\", Kevin Whelan For Professor Kevin Whelan, Professor of Dietetics at King’s College London, fibre is the most important thing we can add to our diet today. He says it could be as easy as eating half a tin of baked beans! \"If I could do one thing to improve health, it would be to focus on fibre. Would you like 9% lower risk of a heart attack, 8% lower risk of colon cancer, 7% lower risk of stroke, and 6% lower risk of type 2 diabetes? Research has shown that people who eat just an extra 7g of dietary fibre per day have all these health benefits. \"Fibre is the part of fruits, vegetables and whole grain cereals that we humans can't digest, but are used to both bulk our stool and feed the bacteria in our gut. In fact, our research at King’s College London shows that fibre increases the amount of the beneficial bacteria in the gut, such as bifidobacteria and lactobacilli. \"Adding just 7g of fibre to your diet can be achieved quite easily, for example by eating a high-bran breakfast cereal, half a can of baked beans, or a portion of green peas.\" https://ichef.bbci.co.uk/images/ic/480xn/p074msmd.jpg"
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} | 3dc283298830d422003f676d6f4f68dcda5a09ae5d2def975acc1465469e13cf | Indian-spiced smoked mackerel recipe
An average of 4.8 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/indian-spiced_smoked_54887_16x9.jpg A quick blast under a grill transforms smoked mackerel, warming the fish and infusing it with the flavours in the spiced butter. Serve with a fresh raita that acts as both salad and sauce for a low-calorie lunch. Each serving provides 396 kcal, 23g protein, 3g carbohydrates (of which 2g sugars), 32g fat (of which 10g saturates), 0.5g fibre and 2.5g salt. ½ tsp garam masala pinch dried red chilli flakes 1 tbsp butter, softened 2 x 100g/3½oz smoked mackerel fillets ½ tsp garam masala pinch dried red chilli flakes 1 tbsp butter, softened 2 x 100g/3½oz smoked mackerel fillets 2 tbsp Greek-style plain yoghurt1 tbsp roughly chopped fresh mint½ lime, juice only½ cucumber, halved lengthways and thinly sliced 6 radishes, roughly choppedsalt 2 tbsp Greek-style plain yoghurt 1 tbsp roughly chopped fresh mint ½ lime, juice only ½ cucumber, halved lengthways and thinly sliced 6 radishes, roughly chopped salt Method To make the raita, mix the yoghurt, mint and a squeeze of lime juice together in a bowl and season with a pinch of salt. Stir in the cucumber and radishes, cover and place in the fridge until ready to use.Preheat the grill to high and line a baking tray with kitchen foil.In a small bowl, mix together the garam masala, chilli and butter. Spread the spiced butter onto the mackerel and place the fillets on the baking tray. Grill for 1 minute, or until the butter melts, soaking the spices into the warm fish.Serve the mackerel immediately with the raita. To make the raita, mix the yoghurt, mint and a squeeze of lime juice together in a bowl and season with a pinch of salt. Stir in the cucumber and radishes, cover and place in the fridge until ready to use. To make the raita, mix the yoghurt, mint and a squeeze of lime juice together in a bowl and season with a pinch of salt. Stir in the cucumber and radishes, cover and place in the fridge until ready to use. Preheat the grill to high and line a baking tray with kitchen foil. Preheat the grill to high and line a baking tray with kitchen foil. In a small bowl, mix together the garam masala, chilli and butter. Spread the spiced butter onto the mackerel and place the fillets on the baking tray. Grill for 1 minute, or until the butter melts, soaking the spices into the warm fish. In a small bowl, mix together the garam masala, chilli and butter. Spread the spiced butter onto the mackerel and place the fillets on the baking tray. Grill for 1 minute, or until the butter melts, soaking the spices into the warm fish. Serve the mackerel immediately with the raita. Serve the mackerel immediately with the raita. | {
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"content": "An average of 4.8 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/indian-spiced_smoked_54887_16x9.jpg A quick blast under a grill transforms smoked mackerel, warming the fish and infusing it with the flavours in the spiced butter. Serve with a fresh raita that acts as both salad and sauce for a low-calorie lunch. Each serving provides 396 kcal, 23g protein, 3g carbohydrates (of which 2g sugars), 32g fat (of which 10g saturates), 0.5g fibre and 2.5g salt. ½ tsp garam masala pinch dried red chilli flakes 1 tbsp butter, softened 2 x 100g/3½oz smoked mackerel fillets ½ tsp garam masala pinch dried red chilli flakes 1 tbsp butter, softened 2 x 100g/3½oz smoked mackerel fillets 2 tbsp Greek-style plain yoghurt1 tbsp roughly chopped fresh mint½ lime, juice only½ cucumber, halved lengthways and thinly sliced 6 radishes, roughly choppedsalt 2 tbsp Greek-style plain yoghurt 1 tbsp roughly chopped fresh mint ½ lime, juice only ½ cucumber, halved lengthways and thinly sliced 6 radishes, roughly chopped salt Method To make the raita, mix the yoghurt, mint and a squeeze of lime juice together in a bowl and season with a pinch of salt. Stir in the cucumber and radishes, cover and place in the fridge until ready to use.Preheat the grill to high and line a baking tray with kitchen foil.In a small bowl, mix together the garam masala, chilli and butter. Spread the spiced butter onto the mackerel and place the fillets on the baking tray. Grill for 1 minute, or until the butter melts, soaking the spices into the warm fish.Serve the mackerel immediately with the raita. To make the raita, mix the yoghurt, mint and a squeeze of lime juice together in a bowl and season with a pinch of salt. Stir in the cucumber and radishes, cover and place in the fridge until ready to use. To make the raita, mix the yoghurt, mint and a squeeze of lime juice together in a bowl and season with a pinch of salt. Stir in the cucumber and radishes, cover and place in the fridge until ready to use. Preheat the grill to high and line a baking tray with kitchen foil. Preheat the grill to high and line a baking tray with kitchen foil. In a small bowl, mix together the garam masala, chilli and butter. Spread the spiced butter onto the mackerel and place the fillets on the baking tray. Grill for 1 minute, or until the butter melts, soaking the spices into the warm fish. In a small bowl, mix together the garam masala, chilli and butter. Spread the spiced butter onto the mackerel and place the fillets on the baking tray. Grill for 1 minute, or until the butter melts, soaking the spices into the warm fish. Serve the mackerel immediately with the raita. Serve the mackerel immediately with the raita."
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} | a27f1181ac4eab108f235fe87b564d713b41bda56772a2b06a7b72442bbbc8a7 | Gluten-free chicken nuggets recipe
An average of 3.8 out of 5 stars from 4 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_nuggets_with_61414_16x9.jpg These gluten-free chicken nuggets have a crisp coating thanks to ground almonds. Try them with throw-together BBQ sauce. Each nugget with a little BBQ sauce provides 77 kcal, 6.7g protein, 0.8g carbohydrate (of which 0.7g sugars), 5g fat (of which 1g saturates), 0.1g fibre and 0.3g salt. 180g/6¼oz ground almonds 2 free-range eggs 4 chicken breasts, cut into nuggets1½ tsp salt freshly ground black pepper, to taste1 tbsp butter 180g/6¼oz ground almonds 2 free-range eggs 4 chicken breasts, cut into nuggets 1½ tsp salt freshly ground black pepper, to taste 1 tbsp butter ¾ tsp onion powder¾ tsp garlic powder ¾ tsp onion powder ¾ tsp garlic powder 3 tbsp tomato purée2 tbsp butter, melted2 tbsp balsamic vinegar½ tsp smoked paprika, to tastesalt and freshly ground black pepper 3 tbsp tomato purée 2 tbsp butter, melted 2 tbsp balsamic vinegar ½ tsp smoked paprika, to taste salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Line a baking tray with baking parchment.Pour the ground almonds into a bowl and stir in the seasoning. Beat the eggs in a separate bowl.Season the chicken pieces all over with the salt and pepper. Dip each chicken piece first in the egg, then roll in the almonds until completely covered. Arrange the nuggets on the prepared baking tray.Melt the butter in a small saucepan over a low heat. Drizzle the melted butter over the nuggets. Bake in the oven for 18-20 minutes, turning halfway through cooking, until cooked through and golden-brown.Meanwhile, for the BBQ sauce, whisk together the tomato purée, melted butter and balsamic vinegar until well combined. Season with salt, pepper and smoked paprika.Transfer the BBQ sauce to a sterilised, airtight jar and chill in the fridge until needed. It will keep in a sealed jar for up to 1 week. Preheat the oven to 200C/180C Fan/Gas 6. Line a baking tray with baking parchment. Preheat the oven to 200C/180C Fan/Gas 6. Line a baking tray with baking parchment. Pour the ground almonds into a bowl and stir in the seasoning. Beat the eggs in a separate bowl. Pour the ground almonds into a bowl and stir in the seasoning. Beat the eggs in a separate bowl. Season the chicken pieces all over with the salt and pepper. Dip each chicken piece first in the egg, then roll in the almonds until completely covered. Arrange the nuggets on the prepared baking tray. Season the chicken pieces all over with the salt and pepper. Dip each chicken piece first in the egg, then roll in the almonds until completely covered. Arrange the nuggets on the prepared baking tray. Melt the butter in a small saucepan over a low heat. Drizzle the melted butter over the nuggets. Bake in the oven for 18-20 minutes, turning halfway through cooking, until cooked through and golden-brown. Melt the butter in a small saucepan over a low heat. Drizzle the melted butter over the nuggets. Bake in the oven for 18-20 minutes, turning halfway through cooking, until cooked through and golden-brown. Meanwhile, for the BBQ sauce, whisk together the tomato purée, melted butter and balsamic vinegar until well combined. Season with salt, pepper and smoked paprika. Meanwhile, for the BBQ sauce, whisk together the tomato purée, melted butter and balsamic vinegar until well combined. Season with salt, pepper and smoked paprika. Transfer the BBQ sauce to a sterilised, airtight jar and chill in the fridge until needed. It will keep in a sealed jar for up to 1 week. Transfer the BBQ sauce to a sterilised, airtight jar and chill in the fridge until needed. It will keep in a sealed jar for up to 1 week. Recipe tips If you are following a low-FodMAP diet, the optional onion and garlic powders should not be included in the recipe. To make the BBQ sauce in large batches to store in the fridge swap the butter for olive oil. | {
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"title": "Gluten-free chicken nuggets recipe",
"content": "An average of 3.8 out of 5 stars from 4 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_nuggets_with_61414_16x9.jpg These gluten-free chicken nuggets have a crisp coating thanks to ground almonds. Try them with throw-together BBQ sauce. Each nugget with a little BBQ sauce provides 77 kcal, 6.7g protein, 0.8g carbohydrate (of which 0.7g sugars), 5g fat (of which 1g saturates), 0.1g fibre and 0.3g salt. 180g/6¼oz ground almonds 2 free-range eggs 4 chicken breasts, cut into nuggets1½ tsp salt freshly ground black pepper, to taste1 tbsp butter 180g/6¼oz ground almonds 2 free-range eggs 4 chicken breasts, cut into nuggets 1½ tsp salt freshly ground black pepper, to taste 1 tbsp butter ¾ tsp onion powder¾ tsp garlic powder ¾ tsp onion powder ¾ tsp garlic powder 3 tbsp tomato purée2 tbsp butter, melted2 tbsp balsamic vinegar½ tsp smoked paprika, to tastesalt and freshly ground black pepper 3 tbsp tomato purée 2 tbsp butter, melted 2 tbsp balsamic vinegar ½ tsp smoked paprika, to taste salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Line a baking tray with baking parchment.Pour the ground almonds into a bowl and stir in the seasoning. Beat the eggs in a separate bowl.Season the chicken pieces all over with the salt and pepper. Dip each chicken piece first in the egg, then roll in the almonds until completely covered. Arrange the nuggets on the prepared baking tray.Melt the butter in a small saucepan over a low heat. Drizzle the melted butter over the nuggets. Bake in the oven for 18-20 minutes, turning halfway through cooking, until cooked through and golden-brown.Meanwhile, for the BBQ sauce, whisk together the tomato purée, melted butter and balsamic vinegar until well combined. Season with salt, pepper and smoked paprika.Transfer the BBQ sauce to a sterilised, airtight jar and chill in the fridge until needed. It will keep in a sealed jar for up to 1 week. Preheat the oven to 200C/180C Fan/Gas 6. Line a baking tray with baking parchment. Preheat the oven to 200C/180C Fan/Gas 6. Line a baking tray with baking parchment. Pour the ground almonds into a bowl and stir in the seasoning. Beat the eggs in a separate bowl. Pour the ground almonds into a bowl and stir in the seasoning. Beat the eggs in a separate bowl. Season the chicken pieces all over with the salt and pepper. Dip each chicken piece first in the egg, then roll in the almonds until completely covered. Arrange the nuggets on the prepared baking tray. Season the chicken pieces all over with the salt and pepper. Dip each chicken piece first in the egg, then roll in the almonds until completely covered. Arrange the nuggets on the prepared baking tray. Melt the butter in a small saucepan over a low heat. Drizzle the melted butter over the nuggets. Bake in the oven for 18-20 minutes, turning halfway through cooking, until cooked through and golden-brown. Melt the butter in a small saucepan over a low heat. Drizzle the melted butter over the nuggets. Bake in the oven for 18-20 minutes, turning halfway through cooking, until cooked through and golden-brown. Meanwhile, for the BBQ sauce, whisk together the tomato purée, melted butter and balsamic vinegar until well combined. Season with salt, pepper and smoked paprika. Meanwhile, for the BBQ sauce, whisk together the tomato purée, melted butter and balsamic vinegar until well combined. Season with salt, pepper and smoked paprika. Transfer the BBQ sauce to a sterilised, airtight jar and chill in the fridge until needed. It will keep in a sealed jar for up to 1 week. Transfer the BBQ sauce to a sterilised, airtight jar and chill in the fridge until needed. It will keep in a sealed jar for up to 1 week. Recipe tips If you are following a low-FodMAP diet, the optional onion and garlic powders should not be included in the recipe. To make the BBQ sauce in large batches to store in the fridge swap the butter for olive oil."
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} | 28d1987742b2cc35da7dfa1e7faca17c5ac18192b34b6b71114ba14850f65b4d | Ma's macadamia salad recipe
An average of 4.5 out of 5 stars from 2 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/masmacadamiasalad_85171_16x9.jpg This is a great winter salad for freshening up your diet - crisp veg and crunchy nuts, lightly dressed with vinaigrette. This meal is low calorie and provides 321 kcal, 4g protein, 16g carbohydrate (of which 14g sugars), 27g fat (of which 4g saturates), 5g fibre and 0.3g salt per portion. 2 red onions, halved, cut into wedges 2 red peppers, seeded, cut into chunks 1-2 tbsp extra virgin olive oil 120g/4½oz macadamia nuts ½ cucumber, peeled 3 spring onions, finely chopped2 shallots, finely chopped 2 chicory heads, hearts removed, coarsely chopped ½ fennel bulb, chopped1 tart green apple (such as Braeburn or Granny Smith) peeled, chopped3 Baby Gem lettuces, chopped sea salt and freshly ground black pepper 2 red onions, halved, cut into wedges 2 red peppers, seeded, cut into chunks 1-2 tbsp extra virgin olive oil 120g/4½oz macadamia nuts ½ cucumber, peeled 3 spring onions, finely chopped 2 shallots, finely chopped 2 chicory heads, hearts removed, coarsely chopped ½ fennel bulb, chopped 1 tart green apple (such as Braeburn or Granny Smith) peeled, chopped 3 Baby Gem lettuces, chopped sea salt and freshly ground black pepper 3 shallots, very finely sliced1 tsp wholegrain mustard1 tbsp brown sugar2 tbsp white wine vinegarlarge pinch Maldon sea saltfreshly ground black pepper75ml/3fl oz extra virgin olive oil 3 shallots, very finely sliced 1 tsp wholegrain mustard 1 tbsp brown sugar 2 tbsp white wine vinegar large pinch Maldon sea salt freshly ground black pepper 75ml/3fl oz extra virgin olive oil Method Preheat the oven to 200C/400F/Gas 6.Toss the onion and red pepper in the olive oil and roast in the oven for 30 minutes. Toast the macadamia nuts in a small roasting tin for 5-7 minutes in the same oven, until they are a lovely caramel colour. Remove the macadamias from the oven and chop coarsely, then set aside to cool while the onion and pepper finish cooking.Slice the cucumber into quarters lengthways. Now slice down each length, cutting out the seeds (which are watery and would make your salad wishy-washy). Chop the remaining flesh.For the French dressing, mix all the dressing ingredients except the olive oil in a glass jar with a screw-top lid. Shake well to dissolve the sugar and leave to stand for ten minutes (this takes the onion punch out of the shallot and softens its flavour). Add the oil and shake again.To serve, mix all the salad ingredients in a bowl, season with salt and freshly ground black pepper, then toss in the French dressing. Preheat the oven to 200C/400F/Gas 6. Preheat the oven to 200C/400F/Gas 6. Toss the onion and red pepper in the olive oil and roast in the oven for 30 minutes. Toss the onion and red pepper in the olive oil and roast in the oven for 30 minutes. Toast the macadamia nuts in a small roasting tin for 5-7 minutes in the same oven, until they are a lovely caramel colour. Remove the macadamias from the oven and chop coarsely, then set aside to cool while the onion and pepper finish cooking. Toast the macadamia nuts in a small roasting tin for 5-7 minutes in the same oven, until they are a lovely caramel colour. Remove the macadamias from the oven and chop coarsely, then set aside to cool while the onion and pepper finish cooking. Slice the cucumber into quarters lengthways. Now slice down each length, cutting out the seeds (which are watery and would make your salad wishy-washy). Chop the remaining flesh. Slice the cucumber into quarters lengthways. Now slice down each length, cutting out the seeds (which are watery and would make your salad wishy-washy). Chop the remaining flesh. For the French dressing, mix all the dressing ingredients except the olive oil in a glass jar with a screw-top lid. Shake well to dissolve the sugar and leave to stand for ten minutes (this takes the onion punch out of the shallot and softens its flavour). Add the oil and shake again. For the French dressing, mix all the dressing ingredients except the olive oil in a glass jar with a screw-top lid. Shake well to dissolve the sugar and leave to stand for ten minutes (this takes the onion punch out of the shallot and softens its flavour). Add the oil and shake again. To serve, mix all the salad ingredients in a bowl, season with salt and freshly ground black pepper, then toss in the French dressing. To serve, mix all the salad ingredients in a bowl, season with salt and freshly ground black pepper, then toss in the French dressing. | {
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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/masmacadamiasalad_85171_16x9.jpg This is a great winter salad for freshening up your diet - crisp veg and crunchy nuts, lightly dressed with vinaigrette. This meal is low calorie and provides 321 kcal, 4g protein, 16g carbohydrate (of which 14g sugars), 27g fat (of which 4g saturates), 5g fibre and 0.3g salt per portion. 2 red onions, halved, cut into wedges 2 red peppers, seeded, cut into chunks 1-2 tbsp extra virgin olive oil 120g/4½oz macadamia nuts ½ cucumber, peeled 3 spring onions, finely chopped2 shallots, finely chopped 2 chicory heads, hearts removed, coarsely chopped ½ fennel bulb, chopped1 tart green apple (such as Braeburn or Granny Smith) peeled, chopped3 Baby Gem lettuces, chopped sea salt and freshly ground black pepper 2 red onions, halved, cut into wedges 2 red peppers, seeded, cut into chunks 1-2 tbsp extra virgin olive oil 120g/4½oz macadamia nuts ½ cucumber, peeled 3 spring onions, finely chopped 2 shallots, finely chopped 2 chicory heads, hearts removed, coarsely chopped ½ fennel bulb, chopped 1 tart green apple (such as Braeburn or Granny Smith) peeled, chopped 3 Baby Gem lettuces, chopped sea salt and freshly ground black pepper 3 shallots, very finely sliced1 tsp wholegrain mustard1 tbsp brown sugar2 tbsp white wine vinegarlarge pinch Maldon sea saltfreshly ground black pepper75ml/3fl oz extra virgin olive oil 3 shallots, very finely sliced 1 tsp wholegrain mustard 1 tbsp brown sugar 2 tbsp white wine vinegar large pinch Maldon sea salt freshly ground black pepper 75ml/3fl oz extra virgin olive oil Method Preheat the oven to 200C/400F/Gas 6.Toss the onion and red pepper in the olive oil and roast in the oven for 30 minutes. Toast the macadamia nuts in a small roasting tin for 5-7 minutes in the same oven, until they are a lovely caramel colour. Remove the macadamias from the oven and chop coarsely, then set aside to cool while the onion and pepper finish cooking.Slice the cucumber into quarters lengthways. Now slice down each length, cutting out the seeds (which are watery and would make your salad wishy-washy). Chop the remaining flesh.For the French dressing, mix all the dressing ingredients except the olive oil in a glass jar with a screw-top lid. Shake well to dissolve the sugar and leave to stand for ten minutes (this takes the onion punch out of the shallot and softens its flavour). Add the oil and shake again.To serve, mix all the salad ingredients in a bowl, season with salt and freshly ground black pepper, then toss in the French dressing. Preheat the oven to 200C/400F/Gas 6. Preheat the oven to 200C/400F/Gas 6. Toss the onion and red pepper in the olive oil and roast in the oven for 30 minutes. Toss the onion and red pepper in the olive oil and roast in the oven for 30 minutes. Toast the macadamia nuts in a small roasting tin for 5-7 minutes in the same oven, until they are a lovely caramel colour. Remove the macadamias from the oven and chop coarsely, then set aside to cool while the onion and pepper finish cooking. Toast the macadamia nuts in a small roasting tin for 5-7 minutes in the same oven, until they are a lovely caramel colour. Remove the macadamias from the oven and chop coarsely, then set aside to cool while the onion and pepper finish cooking. Slice the cucumber into quarters lengthways. Now slice down each length, cutting out the seeds (which are watery and would make your salad wishy-washy). Chop the remaining flesh. Slice the cucumber into quarters lengthways. Now slice down each length, cutting out the seeds (which are watery and would make your salad wishy-washy). Chop the remaining flesh. For the French dressing, mix all the dressing ingredients except the olive oil in a glass jar with a screw-top lid. Shake well to dissolve the sugar and leave to stand for ten minutes (this takes the onion punch out of the shallot and softens its flavour). Add the oil and shake again. For the French dressing, mix all the dressing ingredients except the olive oil in a glass jar with a screw-top lid. Shake well to dissolve the sugar and leave to stand for ten minutes (this takes the onion punch out of the shallot and softens its flavour). Add the oil and shake again. To serve, mix all the salad ingredients in a bowl, season with salt and freshly ground black pepper, then toss in the French dressing. To serve, mix all the salad ingredients in a bowl, season with salt and freshly ground black pepper, then toss in the French dressing."
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} | 010c44de15adea3721039c8ab65d0b9a2d612560a93045c473934c4e88f5582a | Ricotta pots with blueberries recipe
An average of 3.8 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/ricotta_pots_with_13643_16x9.jpg Ricotta is eaten for breakfast in Italy and also works well as a snack. Cinnamon adds sweetness without sugar and blueberries are a relatively low-sugar fruit. Honey tastes sweeter than sugar and you need just a spoonful. Briefly dip your teaspoon in very hot water to help it slip off easily. Each serving provides 211 kcal, 10g protein, 16.5g carbohydrates (of which 16.5g sugars), 11g fat (of which 7g saturates), 2g fibre and 0.3g salt. 200g/7oz ricotta pinch ground cinnamon2 tsp runny honey 200g/7oz blueberries 200g/7oz ricotta pinch ground cinnamon 2 tsp runny honey 200g/7oz blueberries Method Mix the ricotta with the cinnamon and half the honey in a bowl. Gently stir in most of the blueberries. Divide the mixture between two ramekins or small bowls. Top with the remaining blueberries and keep in the fridge, covered, until ready to eat. Drizzle over the remaining honey just before serving. Mix the ricotta with the cinnamon and half the honey in a bowl. Gently stir in most of the blueberries. Divide the mixture between two ramekins or small bowls. Mix the ricotta with the cinnamon and half the honey in a bowl. Gently stir in most of the blueberries. Divide the mixture between two ramekins or small bowls. Top with the remaining blueberries and keep in the fridge, covered, until ready to eat. Drizzle over the remaining honey just before serving. Top with the remaining blueberries and keep in the fridge, covered, until ready to eat. Drizzle over the remaining honey just before serving. | {
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"title": "Ricotta pots with blueberries recipe",
"content": "An average of 3.8 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/ricotta_pots_with_13643_16x9.jpg Ricotta is eaten for breakfast in Italy and also works well as a snack. Cinnamon adds sweetness without sugar and blueberries are a relatively low-sugar fruit. Honey tastes sweeter than sugar and you need just a spoonful. Briefly dip your teaspoon in very hot water to help it slip off easily. Each serving provides 211 kcal, 10g protein, 16.5g carbohydrates (of which 16.5g sugars), 11g fat (of which 7g saturates), 2g fibre and 0.3g salt. 200g/7oz ricotta pinch ground cinnamon2 tsp runny honey 200g/7oz blueberries 200g/7oz ricotta pinch ground cinnamon 2 tsp runny honey 200g/7oz blueberries Method Mix the ricotta with the cinnamon and half the honey in a bowl. Gently stir in most of the blueberries. Divide the mixture between two ramekins or small bowls. Top with the remaining blueberries and keep in the fridge, covered, until ready to eat. Drizzle over the remaining honey just before serving. Mix the ricotta with the cinnamon and half the honey in a bowl. Gently stir in most of the blueberries. Divide the mixture between two ramekins or small bowls. Mix the ricotta with the cinnamon and half the honey in a bowl. Gently stir in most of the blueberries. Divide the mixture between two ramekins or small bowls. Top with the remaining blueberries and keep in the fridge, covered, until ready to eat. Drizzle over the remaining honey just before serving. Top with the remaining blueberries and keep in the fridge, covered, until ready to eat. Drizzle over the remaining honey just before serving."
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} | cd24430189f3de14096898b14494b32abc983602278e705a92cfd28ba5cd51b8 | Tomato eggy bread recipe
An average of 4.5 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tomato_eggy_bread_36998_16x9.jpg This tasty spin on a breakfast classic provides energy and protein to get you going in the morning, plus a double dose of tomato. Each serving provides 294 kcal, 17g protein, 32g carbohydrates (of which 5g sugars), 10g fat (of which 2g saturates), 6.5g fibre and 1g salt. 2 large free-range eggs 1 tbsp finely chopped flat leaf parsley or chives (optional)2 x 70g/2½oz slices wholewheat bread 1 tsp tomato purée½ tsp Worcestershire sauce1 tsp olive oil 2 tomatoes, each cut into four thick slicessalt and freshly ground black pepper 2 large free-range eggs 1 tbsp finely chopped flat leaf parsley or chives (optional) 2 x 70g/2½oz slices wholewheat bread 1 tsp tomato purée ½ tsp Worcestershire sauce 1 tsp olive oil 2 tomatoes, each cut into four thick slices salt and freshly ground black pepper Method Crack the eggs into a wide, shallow bowl, season and add the herbs, if using. Whisk with a fork.Spread one side of each slice of bread with the tomato purée and sprinkle over the Worcestershire sauce. Place the bread slices into the egg mixture and soak for 5 minutes, turning three times.Heat the oil in a frying pan over a medium heat. Fry the tomatoes and egg-soaked bread for 3–4 minutes, turning halfway through, or until lightly browned on both sides. Serve immediately. Crack the eggs into a wide, shallow bowl, season and add the herbs, if using. Whisk with a fork. Crack the eggs into a wide, shallow bowl, season and add the herbs, if using. Whisk with a fork. Spread one side of each slice of bread with the tomato purée and sprinkle over the Worcestershire sauce. Spread one side of each slice of bread with the tomato purée and sprinkle over the Worcestershire sauce. Place the bread slices into the egg mixture and soak for 5 minutes, turning three times. Place the bread slices into the egg mixture and soak for 5 minutes, turning three times. Heat the oil in a frying pan over a medium heat. Fry the tomatoes and egg-soaked bread for 3–4 minutes, turning halfway through, or until lightly browned on both sides. Serve immediately. Heat the oil in a frying pan over a medium heat. Fry the tomatoes and egg-soaked bread for 3–4 minutes, turning halfway through, or until lightly browned on both sides. Serve immediately. | {
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"title": "Tomato eggy bread 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/tomato_eggy_bread_36998_16x9.jpg This tasty spin on a breakfast classic provides energy and protein to get you going in the morning, plus a double dose of tomato. Each serving provides 294 kcal, 17g protein, 32g carbohydrates (of which 5g sugars), 10g fat (of which 2g saturates), 6.5g fibre and 1g salt. 2 large free-range eggs 1 tbsp finely chopped flat leaf parsley or chives (optional)2 x 70g/2½oz slices wholewheat bread 1 tsp tomato purée½ tsp Worcestershire sauce1 tsp olive oil 2 tomatoes, each cut into four thick slicessalt and freshly ground black pepper 2 large free-range eggs 1 tbsp finely chopped flat leaf parsley or chives (optional) 2 x 70g/2½oz slices wholewheat bread 1 tsp tomato purée ½ tsp Worcestershire sauce 1 tsp olive oil 2 tomatoes, each cut into four thick slices salt and freshly ground black pepper Method Crack the eggs into a wide, shallow bowl, season and add the herbs, if using. Whisk with a fork.Spread one side of each slice of bread with the tomato purée and sprinkle over the Worcestershire sauce. Place the bread slices into the egg mixture and soak for 5 minutes, turning three times.Heat the oil in a frying pan over a medium heat. Fry the tomatoes and egg-soaked bread for 3–4 minutes, turning halfway through, or until lightly browned on both sides. Serve immediately. Crack the eggs into a wide, shallow bowl, season and add the herbs, if using. Whisk with a fork. Crack the eggs into a wide, shallow bowl, season and add the herbs, if using. Whisk with a fork. Spread one side of each slice of bread with the tomato purée and sprinkle over the Worcestershire sauce. Spread one side of each slice of bread with the tomato purée and sprinkle over the Worcestershire sauce. Place the bread slices into the egg mixture and soak for 5 minutes, turning three times. Place the bread slices into the egg mixture and soak for 5 minutes, turning three times. Heat the oil in a frying pan over a medium heat. Fry the tomatoes and egg-soaked bread for 3–4 minutes, turning halfway through, or until lightly browned on both sides. Serve immediately. Heat the oil in a frying pan over a medium heat. Fry the tomatoes and egg-soaked bread for 3–4 minutes, turning halfway through, or until lightly browned on both sides. Serve immediately."
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} | eb5b3174722bdaee4855b9068b7b936eda472e5868b10484557dace5fc9d76b2 | Lighter shakshuska recipe
An average of 5.0 out of 5 stars from 1 rating A super-simple, high-protein and low-calorie egg dish that can be eaten at any time of day. Each serving provides 305 kcal, 20g protein, 21.5g carbohydrate (of which 20g sugars), 14g fat (of which 3g saturates), 6g fibre and 0.5g salt. 1 tsp vegetable oil1 small onion (75g/2½oz peeled weight), thinly sliced1 garlic clove, finely chopped ½ red pepper (75g/2½oz), roughly chopped pinch smoked paprika 300g/10½oz tinned chopped tomatoes 1 level tbsp tomato purée 2 medium free-range eggs handful fresh parsley, chopped salt and freshly ground black pepper, to taste 1 tsp vegetable oil 1 small onion (75g/2½oz peeled weight), thinly sliced 1 garlic clove, finely chopped ½ red pepper (75g/2½oz), roughly chopped pinch smoked paprika 300g/10½oz tinned chopped tomatoes 1 level tbsp tomato purée 2 medium free-range eggs handful fresh parsley, chopped salt and freshly ground black pepper, to taste Method Preheat the oven to 200C/180C Fan/Gas 6.Heat the oil in a small ovenproof frying pan over a medium heat. Add the onion and fry for 4–5 minutes, or until soft. Add the garlic, red pepper and paprika and cook for 2 minutes. Add the tomatoes and tomato purée and season to taste. Cook over a medium–low heat for 10–15 minutes, or until the mixture begins to thicken.Using the back of a tablespoon, make two wells in the tomato mixture and break an egg into each one. Transfer the pan to the oven for 10 minutes, or until the eggs have just set but the yolks are still runny. Serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a small ovenproof frying pan over a medium heat. Add the onion and fry for 4–5 minutes, or until soft. Add the garlic, red pepper and paprika and cook for 2 minutes. Add the tomatoes and tomato purée and season to taste. Cook over a medium–low heat for 10–15 minutes, or until the mixture begins to thicken. Heat the oil in a small ovenproof frying pan over a medium heat. Add the onion and fry for 4–5 minutes, or until soft. Add the garlic, red pepper and paprika and cook for 2 minutes. Add the tomatoes and tomato purée and season to taste. Cook over a medium–low heat for 10–15 minutes, or until the mixture begins to thicken. Using the back of a tablespoon, make two wells in the tomato mixture and break an egg into each one. Transfer the pan to the oven for 10 minutes, or until the eggs have just set but the yolks are still runny. Serve immediately. Using the back of a tablespoon, make two wells in the tomato mixture and break an egg into each one. Transfer the pan to the oven for 10 minutes, or until the eggs have just set but the yolks are still runny. Serve immediately. Recipe tips For a 400-calorie dinner, add 75g/2½oz drained tinned chickpeas to the tomatoes when cooking. | {
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"title": "Lighter shakshuska recipe",
"content": "An average of 5.0 out of 5 stars from 1 rating A super-simple, high-protein and low-calorie egg dish that can be eaten at any time of day. Each serving provides 305 kcal, 20g protein, 21.5g carbohydrate (of which 20g sugars), 14g fat (of which 3g saturates), 6g fibre and 0.5g salt. 1 tsp vegetable oil1 small onion (75g/2½oz peeled weight), thinly sliced1 garlic clove, finely chopped ½ red pepper (75g/2½oz), roughly chopped pinch smoked paprika 300g/10½oz tinned chopped tomatoes 1 level tbsp tomato purée 2 medium free-range eggs handful fresh parsley, chopped salt and freshly ground black pepper, to taste 1 tsp vegetable oil 1 small onion (75g/2½oz peeled weight), thinly sliced 1 garlic clove, finely chopped ½ red pepper (75g/2½oz), roughly chopped pinch smoked paprika 300g/10½oz tinned chopped tomatoes 1 level tbsp tomato purée 2 medium free-range eggs handful fresh parsley, chopped salt and freshly ground black pepper, to taste Method Preheat the oven to 200C/180C Fan/Gas 6.Heat the oil in a small ovenproof frying pan over a medium heat. Add the onion and fry for 4–5 minutes, or until soft. Add the garlic, red pepper and paprika and cook for 2 minutes. Add the tomatoes and tomato purée and season to taste. Cook over a medium–low heat for 10–15 minutes, or until the mixture begins to thicken.Using the back of a tablespoon, make two wells in the tomato mixture and break an egg into each one. Transfer the pan to the oven for 10 minutes, or until the eggs have just set but the yolks are still runny. Serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a small ovenproof frying pan over a medium heat. Add the onion and fry for 4–5 minutes, or until soft. Add the garlic, red pepper and paprika and cook for 2 minutes. Add the tomatoes and tomato purée and season to taste. Cook over a medium–low heat for 10–15 minutes, or until the mixture begins to thicken. Heat the oil in a small ovenproof frying pan over a medium heat. Add the onion and fry for 4–5 minutes, or until soft. Add the garlic, red pepper and paprika and cook for 2 minutes. Add the tomatoes and tomato purée and season to taste. Cook over a medium–low heat for 10–15 minutes, or until the mixture begins to thicken. Using the back of a tablespoon, make two wells in the tomato mixture and break an egg into each one. Transfer the pan to the oven for 10 minutes, or until the eggs have just set but the yolks are still runny. Serve immediately. Using the back of a tablespoon, make two wells in the tomato mixture and break an egg into each one. Transfer the pan to the oven for 10 minutes, or until the eggs have just set but the yolks are still runny. Serve immediately. Recipe tips For a 400-calorie dinner, add 75g/2½oz drained tinned chickpeas to the tomatoes when cooking."
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} | 51af48fe28476374f2d40e4be621d67ae95a35db73086c90369b34f21f8bb08e | Toast with mashed banana and yoghurt recipe
An average of 5.0 out of 5 stars from 1 rating The fibre in the banana and wholemeal toast make this very low-calorie breakfast super-filling. Each serving provides 200 kcal. By Fiona Hunter Shopping list Ingredients 30g/1oz slice wholemeal or granary bread1 small banana (75g/2½oz peeled weight), mashed1 small pot low-fat, sugar-free yoghurt (65 kcal or fewer) 30g/1oz slice wholemeal or granary bread 1 small banana (75g/2½oz peeled weight), mashed 1 small pot low-fat, sugar-free yoghurt (65 kcal or fewer) Method Toast the bread. Spread the mashed banana over the toast and serve with the yoghurt. Toast the bread. Spread the mashed banana over the toast and serve with the yoghurt. Toast the bread. Spread the mashed banana over the toast and serve with the yoghurt. Related recipes Shakshuka traybake. By Rukmini Iyer 300-calorie breakfasts recipes (24) https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/red_pepper_and_aubergine_84745_16x9.jpg Healthier banana pancakes. By Justine Pattison banana recipes (143) https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthier_banana_73752_16x9.jpg Banana and peanut butter roll-ups. By Nadiya Hussain banana recipes (143) https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/banana_and_peanut_butter_25334_16x9.jpg Vegan gluten-free pancakes. By Pippa Kendrick banana recipes (143) https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sweet_banana_and_maple_14272_16x9.jpg | {
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"processing_date": "2025-09-05T00:00:00",
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"title": "Toast with mashed banana and yoghurt recipe",
"content": "An average of 5.0 out of 5 stars from 1 rating The fibre in the banana and wholemeal toast make this very low-calorie breakfast super-filling. Each serving provides 200 kcal. By Fiona Hunter Shopping list Ingredients 30g/1oz slice wholemeal or granary bread1 small banana (75g/2½oz peeled weight), mashed1 small pot low-fat, sugar-free yoghurt (65 kcal or fewer) 30g/1oz slice wholemeal or granary bread 1 small banana (75g/2½oz peeled weight), mashed 1 small pot low-fat, sugar-free yoghurt (65 kcal or fewer) Method Toast the bread. Spread the mashed banana over the toast and serve with the yoghurt. Toast the bread. Spread the mashed banana over the toast and serve with the yoghurt. Toast the bread. Spread the mashed banana over the toast and serve with the yoghurt. Related recipes Shakshuka traybake. By Rukmini Iyer 300-calorie breakfasts recipes (24) https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/red_pepper_and_aubergine_84745_16x9.jpg Healthier banana pancakes. By Justine Pattison banana recipes (143) https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthier_banana_73752_16x9.jpg Banana and peanut butter roll-ups. By Nadiya Hussain banana recipes (143) https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/banana_and_peanut_butter_25334_16x9.jpg Vegan gluten-free pancakes. By Pippa Kendrick banana recipes (143) https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sweet_banana_and_maple_14272_16x9.jpg"
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} | c4b4cc9663a7896b1fe9f98ce426545490a40e9b4656f7f8652a7b344f407fd8 | Poached egg on toast recipe
An average of 2.5 out of 5 stars from 8 ratings The classic poached egg on toast gets a low-calorie makeover. Each serving provides 200kcal. 1 medium free-range egg30g/1oz slice wholemeal or granary breadsalt and freshly ground black pepper1 small banana (75g/2½oz peeled weight), to serve 1 medium free-range egg 30g/1oz slice wholemeal or granary bread salt and freshly ground black pepper 1 small banana (75g/2½oz peeled weight), to serve Method Bring a small saucepan of water to a rapid boil. Whisk the water to create a vortex then crack the egg into the centre and cook for 3 minutes. Remove the egg with a slotted spoon and place into a bowl of iced water.Meanwhile, toast the bread. Place the poached egg onto the toast and season with salt and pepper. Serve with the banana. Bring a small saucepan of water to a rapid boil. Whisk the water to create a vortex then crack the egg into the centre and cook for 3 minutes. Remove the egg with a slotted spoon and place into a bowl of iced water. Bring a small saucepan of water to a rapid boil. Whisk the water to create a vortex then crack the egg into the centre and cook for 3 minutes. Remove the egg with a slotted spoon and place into a bowl of iced water. Meanwhile, toast the bread. Meanwhile, toast the bread. Place the poached egg onto the toast and season with salt and pepper. Serve with the banana. Place the poached egg onto the toast and season with salt and pepper. Serve with the banana. | {
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"title": "Poached egg on toast recipe",
"content": "An average of 2.5 out of 5 stars from 8 ratings The classic poached egg on toast gets a low-calorie makeover. Each serving provides 200kcal. 1 medium free-range egg30g/1oz slice wholemeal or granary breadsalt and freshly ground black pepper1 small banana (75g/2½oz peeled weight), to serve 1 medium free-range egg 30g/1oz slice wholemeal or granary bread salt and freshly ground black pepper 1 small banana (75g/2½oz peeled weight), to serve Method Bring a small saucepan of water to a rapid boil. Whisk the water to create a vortex then crack the egg into the centre and cook for 3 minutes. Remove the egg with a slotted spoon and place into a bowl of iced water.Meanwhile, toast the bread. Place the poached egg onto the toast and season with salt and pepper. Serve with the banana. Bring a small saucepan of water to a rapid boil. Whisk the water to create a vortex then crack the egg into the centre and cook for 3 minutes. Remove the egg with a slotted spoon and place into a bowl of iced water. Bring a small saucepan of water to a rapid boil. Whisk the water to create a vortex then crack the egg into the centre and cook for 3 minutes. Remove the egg with a slotted spoon and place into a bowl of iced water. Meanwhile, toast the bread. Meanwhile, toast the bread. Place the poached egg onto the toast and season with salt and pepper. Serve with the banana. Place the poached egg onto the toast and season with salt and pepper. Serve with the banana."
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} | d5cc2ad013441d38f8b2ddfc48ab5f86883ba76ca9debbfd76d727502bddba74 | Healthy egg breakfast recipe
An average of 4.3 out of 5 stars from 15 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_egg_breakfast_47934_16x9.jpg This healthy egg breakfast will really set you up for the day: it provides three servings of vegetables per person, with the beans adding extra fibre and protein. Each serving provides 339 kcal, 20g protein, 41g carbohydrates (of which 14g sugars), 2g fat (of which 2g saturates), 12g fibre and 0.8g salt. ¼ onion, finely chopped1 large red pepper, chopped1 garlic clove, crushed¼ tsp paprikapinch chilli flakes (optional)400g tin chopped tomatoes160g/5¾oz broad beans (fresh or frozen)2 free-range eggsfreshly ground black pepper2 slices of sourdough or rye bread, to serve ¼ onion, finely chopped 1 large red pepper, chopped 1 garlic clove, crushed ¼ tsp paprika pinch chilli flakes (optional) 400g tin chopped tomatoes 160g/5¾oz broad beans (fresh or frozen) 2 free-range eggs freshly ground black pepper 2 slices of sourdough or rye bread, to serve Method Heat a non-stick frying pan, add the onion, red pepper, garlic, paprika and chilli flakes, if using, and cook for 5–7 minutes, or until the pepper has softened.Add the tomatoes and broad beans and simmer for 5 minutes. Season with black pepper to taste.Make two hollows in the mixture and crack in the eggs. Put a lid on the pan and cook for 3–4 minutes, or until the eggs are done to your liking.Serve with a slice of sourdough or rye bread. Heat a non-stick frying pan, add the onion, red pepper, garlic, paprika and chilli flakes, if using, and cook for 5–7 minutes, or until the pepper has softened. Heat a non-stick frying pan, add the onion, red pepper, garlic, paprika and chilli flakes, if using, and cook for 5–7 minutes, or until the pepper has softened. Add the tomatoes and broad beans and simmer for 5 minutes. Season with black pepper to taste. Add the tomatoes and broad beans and simmer for 5 minutes. Season with black pepper to taste. Make two hollows in the mixture and crack in the eggs. Put a lid on the pan and cook for 3–4 minutes, or until the eggs are done to your liking. Make two hollows in the mixture and crack in the eggs. Put a lid on the pan and cook for 3–4 minutes, or until the eggs are done to your liking. Serve with a slice of sourdough or rye bread. Serve with a slice of sourdough or rye bread. Recipe tips If you don't have a good non-stick frying pan, you will need to add a little oil to cook the vegetables. | {
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"title": "Healthy egg breakfast recipe",
"content": "An average of 4.3 out of 5 stars from 15 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_egg_breakfast_47934_16x9.jpg This healthy egg breakfast will really set you up for the day: it provides three servings of vegetables per person, with the beans adding extra fibre and protein. Each serving provides 339 kcal, 20g protein, 41g carbohydrates (of which 14g sugars), 2g fat (of which 2g saturates), 12g fibre and 0.8g salt. ¼ onion, finely chopped1 large red pepper, chopped1 garlic clove, crushed¼ tsp paprikapinch chilli flakes (optional)400g tin chopped tomatoes160g/5¾oz broad beans (fresh or frozen)2 free-range eggsfreshly ground black pepper2 slices of sourdough or rye bread, to serve ¼ onion, finely chopped 1 large red pepper, chopped 1 garlic clove, crushed ¼ tsp paprika pinch chilli flakes (optional) 400g tin chopped tomatoes 160g/5¾oz broad beans (fresh or frozen) 2 free-range eggs freshly ground black pepper 2 slices of sourdough or rye bread, to serve Method Heat a non-stick frying pan, add the onion, red pepper, garlic, paprika and chilli flakes, if using, and cook for 5–7 minutes, or until the pepper has softened.Add the tomatoes and broad beans and simmer for 5 minutes. Season with black pepper to taste.Make two hollows in the mixture and crack in the eggs. Put a lid on the pan and cook for 3–4 minutes, or until the eggs are done to your liking.Serve with a slice of sourdough or rye bread. Heat a non-stick frying pan, add the onion, red pepper, garlic, paprika and chilli flakes, if using, and cook for 5–7 minutes, or until the pepper has softened. Heat a non-stick frying pan, add the onion, red pepper, garlic, paprika and chilli flakes, if using, and cook for 5–7 minutes, or until the pepper has softened. Add the tomatoes and broad beans and simmer for 5 minutes. Season with black pepper to taste. Add the tomatoes and broad beans and simmer for 5 minutes. Season with black pepper to taste. Make two hollows in the mixture and crack in the eggs. Put a lid on the pan and cook for 3–4 minutes, or until the eggs are done to your liking. Make two hollows in the mixture and crack in the eggs. Put a lid on the pan and cook for 3–4 minutes, or until the eggs are done to your liking. Serve with a slice of sourdough or rye bread. Serve with a slice of sourdough or rye bread. Recipe tips If you don't have a good non-stick frying pan, you will need to add a little oil to cook the vegetables."
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} | 4ff7ae08d9fd294e778df896d03da4f4d6923ba98660dfbfcf6965c70530cc3a | Green pancakes recipe
An average of 3.8 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/green_pancakes_07458_16x9.jpg Add some colour to your breakfast pancakes – using a low heat to fry these pancakes ensures that the green colour is preserved. Each pancake provides 124 kcal, 4.5g protein, 17g carbohydrates (of which 1g sugars), 4g fat (of which 1g saturates), 1g fibre and 0.6g salt. 100g/3½oz young spinach or baby salad leaves250g/9oz self-raising flour1 tsp baking powder2 large free-range eggs275ml/9½fl oz milk½ tsp flaked sea salt1–2 tbsp oil (any cooking oil is fine)ground black pepperbutter and grated cheese, to serve 100g/3½oz young spinach or baby salad leaves 250g/9oz self-raising flour 1 tsp baking powder 2 large free-range eggs 275ml/9½fl oz milk ½ tsp flaked sea salt 1–2 tbsp oil (any cooking oil is fine) ground black pepper butter and grated cheese, to serve Method Put the spinach, flour, baking powder, eggs and milk in a food processor. Add the salt and lots of ground black pepper and blend until as smooth as possible.Brush a little of the oil over the base of a large non-stick frying pan and set over a low heat. (Using a low heat will help preserve the green colour of the pancakes.)Drop three small ladles full of the pancake mixture into the frying pan, spacing well apart. Each one should spread slowly to be around 8cm/3¼in in diameter. Cook for 1½–2 minutes, or until the pancakes rise, bubbles appear and their surface appears almost dry. Flip over with a palette knife and cook on the other side for a further minute. Transfer the three cooked pancakes to a warmed plate, cover with foil and a dry tea towel to help retain the heat. Cook the remaining nine pancakes in exactly the same way, greasing the pan with a little oil between each batch. If the pancake mixture begins to get too thick to pour, simply whisk in a little extra milk.Serve the pancakes in piles topped with butter and grated cheese. Put the spinach, flour, baking powder, eggs and milk in a food processor. Add the salt and lots of ground black pepper and blend until as smooth as possible. Put the spinach, flour, baking powder, eggs and milk in a food processor. Add the salt and lots of ground black pepper and blend until as smooth as possible. Brush a little of the oil over the base of a large non-stick frying pan and set over a low heat. (Using a low heat will help preserve the green colour of the pancakes.) Brush a little of the oil over the base of a large non-stick frying pan and set over a low heat. (Using a low heat will help preserve the green colour of the pancakes.) Drop three small ladles full of the pancake mixture into the frying pan, spacing well apart. Each one should spread slowly to be around 8cm/3¼in in diameter. Cook for 1½–2 minutes, or until the pancakes rise, bubbles appear and their surface appears almost dry. Flip over with a palette knife and cook on the other side for a further minute. Drop three small ladles full of the pancake mixture into the frying pan, spacing well apart. Each one should spread slowly to be around 8cm/3¼in in diameter. Cook for 1½–2 minutes, or until the pancakes rise, bubbles appear and their surface appears almost dry. Flip over with a palette knife and cook on the other side for a further minute. Transfer the three cooked pancakes to a warmed plate, cover with foil and a dry tea towel to help retain the heat. Cook the remaining nine pancakes in exactly the same way, greasing the pan with a little oil between each batch. If the pancake mixture begins to get too thick to pour, simply whisk in a little extra milk. Transfer the three cooked pancakes to a warmed plate, cover with foil and a dry tea towel to help retain the heat. Cook the remaining nine pancakes in exactly the same way, greasing the pan with a little oil between each batch. If the pancake mixture begins to get too thick to pour, simply whisk in a little extra milk. Serve the pancakes in piles topped with butter and grated cheese. Serve the pancakes in piles topped with butter and grated cheese. | {
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"title": "Green pancakes recipe",
"content": "An average of 3.8 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/green_pancakes_07458_16x9.jpg Add some colour to your breakfast pancakes – using a low heat to fry these pancakes ensures that the green colour is preserved. Each pancake provides 124 kcal, 4.5g protein, 17g carbohydrates (of which 1g sugars), 4g fat (of which 1g saturates), 1g fibre and 0.6g salt. 100g/3½oz young spinach or baby salad leaves250g/9oz self-raising flour1 tsp baking powder2 large free-range eggs275ml/9½fl oz milk½ tsp flaked sea salt1–2 tbsp oil (any cooking oil is fine)ground black pepperbutter and grated cheese, to serve 100g/3½oz young spinach or baby salad leaves 250g/9oz self-raising flour 1 tsp baking powder 2 large free-range eggs 275ml/9½fl oz milk ½ tsp flaked sea salt 1–2 tbsp oil (any cooking oil is fine) ground black pepper butter and grated cheese, to serve Method Put the spinach, flour, baking powder, eggs and milk in a food processor. Add the salt and lots of ground black pepper and blend until as smooth as possible.Brush a little of the oil over the base of a large non-stick frying pan and set over a low heat. (Using a low heat will help preserve the green colour of the pancakes.)Drop three small ladles full of the pancake mixture into the frying pan, spacing well apart. Each one should spread slowly to be around 8cm/3¼in in diameter. Cook for 1½–2 minutes, or until the pancakes rise, bubbles appear and their surface appears almost dry. Flip over with a palette knife and cook on the other side for a further minute. Transfer the three cooked pancakes to a warmed plate, cover with foil and a dry tea towel to help retain the heat. Cook the remaining nine pancakes in exactly the same way, greasing the pan with a little oil between each batch. If the pancake mixture begins to get too thick to pour, simply whisk in a little extra milk.Serve the pancakes in piles topped with butter and grated cheese. Put the spinach, flour, baking powder, eggs and milk in a food processor. Add the salt and lots of ground black pepper and blend until as smooth as possible. Put the spinach, flour, baking powder, eggs and milk in a food processor. Add the salt and lots of ground black pepper and blend until as smooth as possible. Brush a little of the oil over the base of a large non-stick frying pan and set over a low heat. (Using a low heat will help preserve the green colour of the pancakes.) Brush a little of the oil over the base of a large non-stick frying pan and set over a low heat. (Using a low heat will help preserve the green colour of the pancakes.) Drop three small ladles full of the pancake mixture into the frying pan, spacing well apart. Each one should spread slowly to be around 8cm/3¼in in diameter. Cook for 1½–2 minutes, or until the pancakes rise, bubbles appear and their surface appears almost dry. Flip over with a palette knife and cook on the other side for a further minute. Drop three small ladles full of the pancake mixture into the frying pan, spacing well apart. Each one should spread slowly to be around 8cm/3¼in in diameter. Cook for 1½–2 minutes, or until the pancakes rise, bubbles appear and their surface appears almost dry. Flip over with a palette knife and cook on the other side for a further minute. Transfer the three cooked pancakes to a warmed plate, cover with foil and a dry tea towel to help retain the heat. Cook the remaining nine pancakes in exactly the same way, greasing the pan with a little oil between each batch. If the pancake mixture begins to get too thick to pour, simply whisk in a little extra milk. Transfer the three cooked pancakes to a warmed plate, cover with foil and a dry tea towel to help retain the heat. Cook the remaining nine pancakes in exactly the same way, greasing the pan with a little oil between each batch. If the pancake mixture begins to get too thick to pour, simply whisk in a little extra milk. Serve the pancakes in piles topped with butter and grated cheese. Serve the pancakes in piles topped with butter and grated cheese."
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} | 90de06c32d3edded36af9d1e21b049e59b0f5ddefb3db19005dea88dd5d8723e | Scrunchy dal pot pies recipe
An average of 4.7 out of 5 stars from 6 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/scrunchy_daal_pot_pies_89191_16x9.jpg Creamy little coconut chana dal pies with a scrunchy, crunchy filo pastry crust and aromatic flavours like garam masala and fresh curry leaves. These are a great make-ahead meal for the freezer, too. Serve the pies alongside sautéed mixed greens like broccoli, French beans and spinach for a delicious vegetarian dinner. 250g/9oz chana dal2 tbsp ghee or neutral oil1 medium onion, grated1 tbsp grated ginger2 large garlic cloves, finely chopped10 fresh curry leaves, very finely chopped1 large tomato, finely chopped1 tsp turmeric1 tsp Kashmiri chilli powder400ml tin coconut milksmall pinch bicarbonate of soda¾ tsp garam masala1¼ tsp salt1 tbsp lemon juice3 tbsp fresh coriander, roughly chopped 6 filo pastry sheets (around 250g/9oz)50g/1¾oz butter, melted½ tsp cumin seeds 250g/9oz chana dal 2 tbsp ghee or neutral oil 1 medium onion, grated 1 tbsp grated ginger 2 large garlic cloves, finely chopped 10 fresh curry leaves, very finely chopped 1 large tomato, finely chopped 1 tsp turmeric 1 tsp Kashmiri chilli powder 400ml tin coconut milk small pinch bicarbonate of soda ¾ tsp garam masala 1¼ tsp salt 1 tbsp lemon juice 3 tbsp fresh coriander, roughly chopped 6 filo pastry sheets (around 250g/9oz) 50g/1¾oz butter, melted ½ tsp cumin seeds Method Wash the chana dal well in a few changes of warm water. Drain and place in a bowl. Cover with enough boiling water to submerge by 3cm/1¼in and allow to soak for 6–8 hours.Drain the dal and give it a rinse under running water.In a large, non-stick saucepan heat the ghee. Add the onion and fry for 10–12 minutes, or until it’s a deep golden brown.Add the ginger, garlic, curry leaves and tomato. Fry for a minute before adding in the turmeric, chilli powder, coconut milk, bicarbonate of soda and 800ml/1½ pint hot water. Bring to the boil and then add the soaked and drained chana dal.Cover and simmer over a medium-low heat for 1 hour – the chana dal should be tender with a little bite, and the mix should be fairly dry. Stir often to prevent the dal from sticking to the base of the pan.Add the garam masala, salt and lemon juice. Over a very low heat, whisk the dal with a balloon whisk until smooth and creamy – similar to the consistency of a risotto (around 5–10 minutes). Stir in the fresh coriander and set the dal aside to cool.Take the pastry out of the fridge 10 minutes before you want to use it. Unwrap and cut the rectangular sheets in half to create squares.Preheat the oven to 200C/180C Fan/Gas 6.Place one sheet of pastry onto a clean board or surface. Brush lightly with melted butter and place another sheet directly on top. Brush the second sheet with another light layer of butter. Lift the pastry and place it butter-side down into a mini oven-proof pie dish or ramekin. Carefully push to the bottom and leave an overhang over the edges. Repeat for the remaining three dishes.Divide the slightly cooled dal between the four dishes.Take another sheet of filo pastry. Brush lightly with butter and fold in half. Brush again and fold once more so that you have a small square. Place this on top of the dal and begin to twist the pastry overhang into the top square of filo to form a twisted, scrunchy edge. Repeat for the other three portions.Give the tops a final brush with butter and then sprinkle with cumin seeds and place onto an ovenproof baking tray. Bake for 35–40 minutes, or until the pies are a deep golden brown colour on top. Serve immediately. Wash the chana dal well in a few changes of warm water. Drain and place in a bowl. Cover with enough boiling water to submerge by 3cm/1¼in and allow to soak for 6–8 hours. Wash the chana dal well in a few changes of warm water. Drain and place in a bowl. Cover with enough boiling water to submerge by 3cm/1¼in and allow to soak for 6–8 hours. Drain the dal and give it a rinse under running water. Drain the dal and give it a rinse under running water. In a large, non-stick saucepan heat the ghee. Add the onion and fry for 10–12 minutes, or until it’s a deep golden brown. In a large, non-stick saucepan heat the ghee. Add the onion and fry for 10–12 minutes, or until it’s a deep golden brown. Add the ginger, garlic, curry leaves and tomato. Fry for a minute before adding in the turmeric, chilli powder, coconut milk, bicarbonate of soda and 800ml/1½ pint hot water. Bring to the boil and then add the soaked and drained chana dal. Add the ginger, garlic, curry leaves and tomato. Fry for a minute before adding in the turmeric, chilli powder, coconut milk, bicarbonate of soda and 800ml/1½ pint hot water. Bring to the boil and then add the soaked and drained chana dal. Cover and simmer over a medium-low heat for 1 hour – the chana dal should be tender with a little bite, and the mix should be fairly dry. Stir often to prevent the dal from sticking to the base of the pan. Cover and simmer over a medium-low heat for 1 hour – the chana dal should be tender with a little bite, and the mix should be fairly dry. Stir often to prevent the dal from sticking to the base of the pan. Add the garam masala, salt and lemon juice. Over a very low heat, whisk the dal with a balloon whisk until smooth and creamy – similar to the consistency of a risotto (around 5–10 minutes). Stir in the fresh coriander and set the dal aside to cool. Add the garam masala, salt and lemon juice. Over a very low heat, whisk the dal with a balloon whisk until smooth and creamy – similar to the consistency of a risotto (around 5–10 minutes). Stir in the fresh coriander and set the dal aside to cool. Take the pastry out of the fridge 10 minutes before you want to use it. Unwrap and cut the rectangular sheets in half to create squares. Take the pastry out of the fridge 10 minutes before you want to use it. Unwrap and cut the rectangular sheets in half to create squares. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Place one sheet of pastry onto a clean board or surface. Brush lightly with melted butter and place another sheet directly on top. Brush the second sheet with another light layer of butter. Lift the pastry and place it butter-side down into a mini oven-proof pie dish or ramekin. Carefully push to the bottom and leave an overhang over the edges. Repeat for the remaining three dishes. Place one sheet of pastry onto a clean board or surface. Brush lightly with melted butter and place another sheet directly on top. Brush the second sheet with another light layer of butter. Lift the pastry and place it butter-side down into a mini oven-proof pie dish or ramekin. Carefully push to the bottom and leave an overhang over the edges. Repeat for the remaining three dishes. Divide the slightly cooled dal between the four dishes. Divide the slightly cooled dal between the four dishes. Take another sheet of filo pastry. Brush lightly with butter and fold in half. Brush again and fold once more so that you have a small square. Place this on top of the dal and begin to twist the pastry overhang into the top square of filo to form a twisted, scrunchy edge. Repeat for the other three portions. Take another sheet of filo pastry. Brush lightly with butter and fold in half. Brush again and fold once more so that you have a small square. Place this on top of the dal and begin to twist the pastry overhang into the top square of filo to form a twisted, scrunchy edge. Repeat for the other three portions. Give the tops a final brush with butter and then sprinkle with cumin seeds and place onto an ovenproof baking tray. Bake for 35–40 minutes, or until the pies are a deep golden brown colour on top. Serve immediately. Give the tops a final brush with butter and then sprinkle with cumin seeds and place onto an ovenproof baking tray. Bake for 35–40 minutes, or until the pies are a deep golden brown colour on top. Serve immediately. Recipe tips The individual pot pie dishes used here were L12.9 x W9.8 x H7.5cm/L5 x W4 x H3¼in. It's best to serve the pot pies in their pots. If you want to freeze the pies, cook the dal and allow it to cool completely. Assemble the pies and freeze them in their pots. You can then remove them from the pots and store in a re-usable plastic bag or box for up to 3 months. To heat them up, return them to their pots and bake for an extra 15–20 minutes. Test that the pies are completely piping hot in the middle. | {
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"title": "Scrunchy dal pot pies recipe",
"content": "An average of 4.7 out of 5 stars from 6 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/scrunchy_daal_pot_pies_89191_16x9.jpg Creamy little coconut chana dal pies with a scrunchy, crunchy filo pastry crust and aromatic flavours like garam masala and fresh curry leaves. These are a great make-ahead meal for the freezer, too. Serve the pies alongside sautéed mixed greens like broccoli, French beans and spinach for a delicious vegetarian dinner. 250g/9oz chana dal2 tbsp ghee or neutral oil1 medium onion, grated1 tbsp grated ginger2 large garlic cloves, finely chopped10 fresh curry leaves, very finely chopped1 large tomato, finely chopped1 tsp turmeric1 tsp Kashmiri chilli powder400ml tin coconut milksmall pinch bicarbonate of soda¾ tsp garam masala1¼ tsp salt1 tbsp lemon juice3 tbsp fresh coriander, roughly chopped 6 filo pastry sheets (around 250g/9oz)50g/1¾oz butter, melted½ tsp cumin seeds 250g/9oz chana dal 2 tbsp ghee or neutral oil 1 medium onion, grated 1 tbsp grated ginger 2 large garlic cloves, finely chopped 10 fresh curry leaves, very finely chopped 1 large tomato, finely chopped 1 tsp turmeric 1 tsp Kashmiri chilli powder 400ml tin coconut milk small pinch bicarbonate of soda ¾ tsp garam masala 1¼ tsp salt 1 tbsp lemon juice 3 tbsp fresh coriander, roughly chopped 6 filo pastry sheets (around 250g/9oz) 50g/1¾oz butter, melted ½ tsp cumin seeds Method Wash the chana dal well in a few changes of warm water. Drain and place in a bowl. Cover with enough boiling water to submerge by 3cm/1¼in and allow to soak for 6–8 hours.Drain the dal and give it a rinse under running water.In a large, non-stick saucepan heat the ghee. Add the onion and fry for 10–12 minutes, or until it’s a deep golden brown.Add the ginger, garlic, curry leaves and tomato. Fry for a minute before adding in the turmeric, chilli powder, coconut milk, bicarbonate of soda and 800ml/1½ pint hot water. Bring to the boil and then add the soaked and drained chana dal.Cover and simmer over a medium-low heat for 1 hour – the chana dal should be tender with a little bite, and the mix should be fairly dry. Stir often to prevent the dal from sticking to the base of the pan.Add the garam masala, salt and lemon juice. Over a very low heat, whisk the dal with a balloon whisk until smooth and creamy – similar to the consistency of a risotto (around 5–10 minutes). Stir in the fresh coriander and set the dal aside to cool.Take the pastry out of the fridge 10 minutes before you want to use it. Unwrap and cut the rectangular sheets in half to create squares.Preheat the oven to 200C/180C Fan/Gas 6.Place one sheet of pastry onto a clean board or surface. Brush lightly with melted butter and place another sheet directly on top. Brush the second sheet with another light layer of butter. Lift the pastry and place it butter-side down into a mini oven-proof pie dish or ramekin. Carefully push to the bottom and leave an overhang over the edges. Repeat for the remaining three dishes.Divide the slightly cooled dal between the four dishes.Take another sheet of filo pastry. Brush lightly with butter and fold in half. Brush again and fold once more so that you have a small square. Place this on top of the dal and begin to twist the pastry overhang into the top square of filo to form a twisted, scrunchy edge. Repeat for the other three portions.Give the tops a final brush with butter and then sprinkle with cumin seeds and place onto an ovenproof baking tray. Bake for 35–40 minutes, or until the pies are a deep golden brown colour on top. Serve immediately. Wash the chana dal well in a few changes of warm water. Drain and place in a bowl. Cover with enough boiling water to submerge by 3cm/1¼in and allow to soak for 6–8 hours. Wash the chana dal well in a few changes of warm water. Drain and place in a bowl. Cover with enough boiling water to submerge by 3cm/1¼in and allow to soak for 6–8 hours. Drain the dal and give it a rinse under running water. Drain the dal and give it a rinse under running water. In a large, non-stick saucepan heat the ghee. Add the onion and fry for 10–12 minutes, or until it’s a deep golden brown. In a large, non-stick saucepan heat the ghee. Add the onion and fry for 10–12 minutes, or until it’s a deep golden brown. Add the ginger, garlic, curry leaves and tomato. Fry for a minute before adding in the turmeric, chilli powder, coconut milk, bicarbonate of soda and 800ml/1½ pint hot water. Bring to the boil and then add the soaked and drained chana dal. Add the ginger, garlic, curry leaves and tomato. Fry for a minute before adding in the turmeric, chilli powder, coconut milk, bicarbonate of soda and 800ml/1½ pint hot water. Bring to the boil and then add the soaked and drained chana dal. Cover and simmer over a medium-low heat for 1 hour – the chana dal should be tender with a little bite, and the mix should be fairly dry. Stir often to prevent the dal from sticking to the base of the pan. Cover and simmer over a medium-low heat for 1 hour – the chana dal should be tender with a little bite, and the mix should be fairly dry. Stir often to prevent the dal from sticking to the base of the pan. Add the garam masala, salt and lemon juice. Over a very low heat, whisk the dal with a balloon whisk until smooth and creamy – similar to the consistency of a risotto (around 5–10 minutes). Stir in the fresh coriander and set the dal aside to cool. Add the garam masala, salt and lemon juice. Over a very low heat, whisk the dal with a balloon whisk until smooth and creamy – similar to the consistency of a risotto (around 5–10 minutes). Stir in the fresh coriander and set the dal aside to cool. Take the pastry out of the fridge 10 minutes before you want to use it. Unwrap and cut the rectangular sheets in half to create squares. Take the pastry out of the fridge 10 minutes before you want to use it. Unwrap and cut the rectangular sheets in half to create squares. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Place one sheet of pastry onto a clean board or surface. Brush lightly with melted butter and place another sheet directly on top. Brush the second sheet with another light layer of butter. Lift the pastry and place it butter-side down into a mini oven-proof pie dish or ramekin. Carefully push to the bottom and leave an overhang over the edges. Repeat for the remaining three dishes. Place one sheet of pastry onto a clean board or surface. Brush lightly with melted butter and place another sheet directly on top. Brush the second sheet with another light layer of butter. Lift the pastry and place it butter-side down into a mini oven-proof pie dish or ramekin. Carefully push to the bottom and leave an overhang over the edges. Repeat for the remaining three dishes. Divide the slightly cooled dal between the four dishes. Divide the slightly cooled dal between the four dishes. Take another sheet of filo pastry. Brush lightly with butter and fold in half. Brush again and fold once more so that you have a small square. Place this on top of the dal and begin to twist the pastry overhang into the top square of filo to form a twisted, scrunchy edge. Repeat for the other three portions. Take another sheet of filo pastry. Brush lightly with butter and fold in half. Brush again and fold once more so that you have a small square. Place this on top of the dal and begin to twist the pastry overhang into the top square of filo to form a twisted, scrunchy edge. Repeat for the other three portions. Give the tops a final brush with butter and then sprinkle with cumin seeds and place onto an ovenproof baking tray. Bake for 35–40 minutes, or until the pies are a deep golden brown colour on top. Serve immediately. Give the tops a final brush with butter and then sprinkle with cumin seeds and place onto an ovenproof baking tray. Bake for 35–40 minutes, or until the pies are a deep golden brown colour on top. Serve immediately. Recipe tips The individual pot pie dishes used here were L12.9 x W9.8 x H7.5cm/L5 x W4 x H3¼in. It's best to serve the pot pies in their pots. If you want to freeze the pies, cook the dal and allow it to cool completely. Assemble the pies and freeze them in their pots. You can then remove them from the pots and store in a re-usable plastic bag or box for up to 3 months. To heat them up, return them to their pots and bake for an extra 15–20 minutes. Test that the pies are completely piping hot in the middle."
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} | 0b5cb3d3ac4bf667a06ca785c7ded0b9cee00e57c7cb97a91a4511fbd9211698 | Carrot soup recipe
Curried carrot soup An average of 4.5 out of 5 stars from 45 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/curried_carrot_soup_29946_16x9.jpg This lightly spiced carrot soup is so simple to make, yet it makes a delicious supper on a cold winter's evening.There is a lot of butter in this recipe to make it really silky and luxurious, but you can reduce this amount if you want a slightly healthier soup. See the Recipe Tips for more substitutions. 150g/5½oz unsalted butter150g/5½oz onions, chopped (about 2 onions)2 garlic cloves, crushed500g/1lb 2oz carrots, peeled and chopped into small pieces1 tsp cumin seeds½ tsp Madras curry powder300ml/½ pint chicken stock (or vegetable stock)1 bouquet garni 1 tbsp chopped fresh coriander, to servesalt 150g/5½oz unsalted butter 150g/5½oz onions, chopped (about 2 onions) 2 garlic cloves, crushed 500g/1lb 2oz carrots, peeled and chopped into small pieces 1 tsp cumin seeds ½ tsp Madras curry powder 300ml/½ pint chicken stock (or vegetable stock) 1 bouquet garni 1 tbsp chopped fresh coriander, to serve salt Method Melt the butter in a saucepan and sweat the onion, garlic and carrots, with a pinch of salt, for 5–6 minutes, or until softened.Meanwhile toast the cumin seeds in a dry frying pan until fragrant. Add the cumin seeds and curry powder to the vegetables and cook a further 2–3 minutes.Add the stock, bouquet garni and 500ml/18fl oz water and bring to the boil. Reduce to a simmer and cook for 30 minutes.Remove the bouquet garni, then blend the soup in a blender until smooth. Pass through a sieve into a clean saucepan and season to taste with salt and pepper.To serve, ladle the soup into serving bowls and sprinkle with the coriander. Melt the butter in a saucepan and sweat the onion, garlic and carrots, with a pinch of salt, for 5–6 minutes, or until softened. Melt the butter in a saucepan and sweat the onion, garlic and carrots, with a pinch of salt, for 5–6 minutes, or until softened. Meanwhile toast the cumin seeds in a dry frying pan until fragrant. Add the cumin seeds and curry powder to the vegetables and cook a further 2–3 minutes. Meanwhile toast the cumin seeds in a dry frying pan until fragrant. Add the cumin seeds and curry powder to the vegetables and cook a further 2–3 minutes. Add the stock, bouquet garni and 500ml/18fl oz water and bring to the boil. Reduce to a simmer and cook for 30 minutes. Add the stock, bouquet garni and 500ml/18fl oz water and bring to the boil. Reduce to a simmer and cook for 30 minutes. Remove the bouquet garni, then blend the soup in a blender until smooth. Pass through a sieve into a clean saucepan and season to taste with salt and pepper. Remove the bouquet garni, then blend the soup in a blender until smooth. Pass through a sieve into a clean saucepan and season to taste with salt and pepper. To serve, ladle the soup into serving bowls and sprinkle with the coriander. To serve, ladle the soup into serving bowls and sprinkle with the coriander. Recipe tips To make it vegan, fry the onions in 3 tbsp olive oil and use vegetable stock. Check the stock is gluten-free if required. | {
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"title": "Carrot soup recipe",
"content": "Curried carrot soup An average of 4.5 out of 5 stars from 45 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/curried_carrot_soup_29946_16x9.jpg This lightly spiced carrot soup is so simple to make, yet it makes a delicious supper on a cold winter's evening.There is a lot of butter in this recipe to make it really silky and luxurious, but you can reduce this amount if you want a slightly healthier soup. See the Recipe Tips for more substitutions. 150g/5½oz unsalted butter150g/5½oz onions, chopped (about 2 onions)2 garlic cloves, crushed500g/1lb 2oz carrots, peeled and chopped into small pieces1 tsp cumin seeds½ tsp Madras curry powder300ml/½ pint chicken stock (or vegetable stock)1 bouquet garni 1 tbsp chopped fresh coriander, to servesalt 150g/5½oz unsalted butter 150g/5½oz onions, chopped (about 2 onions) 2 garlic cloves, crushed 500g/1lb 2oz carrots, peeled and chopped into small pieces 1 tsp cumin seeds ½ tsp Madras curry powder 300ml/½ pint chicken stock (or vegetable stock) 1 bouquet garni 1 tbsp chopped fresh coriander, to serve salt Method Melt the butter in a saucepan and sweat the onion, garlic and carrots, with a pinch of salt, for 5–6 minutes, or until softened.Meanwhile toast the cumin seeds in a dry frying pan until fragrant. Add the cumin seeds and curry powder to the vegetables and cook a further 2–3 minutes.Add the stock, bouquet garni and 500ml/18fl oz water and bring to the boil. Reduce to a simmer and cook for 30 minutes.Remove the bouquet garni, then blend the soup in a blender until smooth. Pass through a sieve into a clean saucepan and season to taste with salt and pepper.To serve, ladle the soup into serving bowls and sprinkle with the coriander. Melt the butter in a saucepan and sweat the onion, garlic and carrots, with a pinch of salt, for 5–6 minutes, or until softened. Melt the butter in a saucepan and sweat the onion, garlic and carrots, with a pinch of salt, for 5–6 minutes, or until softened. Meanwhile toast the cumin seeds in a dry frying pan until fragrant. Add the cumin seeds and curry powder to the vegetables and cook a further 2–3 minutes. Meanwhile toast the cumin seeds in a dry frying pan until fragrant. Add the cumin seeds and curry powder to the vegetables and cook a further 2–3 minutes. Add the stock, bouquet garni and 500ml/18fl oz water and bring to the boil. Reduce to a simmer and cook for 30 minutes. Add the stock, bouquet garni and 500ml/18fl oz water and bring to the boil. Reduce to a simmer and cook for 30 minutes. Remove the bouquet garni, then blend the soup in a blender until smooth. Pass through a sieve into a clean saucepan and season to taste with salt and pepper. Remove the bouquet garni, then blend the soup in a blender until smooth. Pass through a sieve into a clean saucepan and season to taste with salt and pepper. To serve, ladle the soup into serving bowls and sprinkle with the coriander. To serve, ladle the soup into serving bowls and sprinkle with the coriander. Recipe tips To make it vegan, fry the onions in 3 tbsp olive oil and use vegetable stock. Check the stock is gluten-free if required."
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} | 769d7c42f29c062cc0dc4c36ac6d13e3fd59b8e0845e663ee1b12c6ed0696935 | Red lentil and aubergine moussaka recipe
An average of 4.2 out of 5 stars from 90 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/veggiemoussaka_90770_16x9.jpg Hearty and delicious, moussaka will warm you up from head to toe. You won't miss the meat in this veggie version. 100g/3½oz red lentils400g/14oz aubergines, sliced into thin rounds50ml/2oz vegetable oil salt and freshly ground black pepper1 red onion, finely chopped 1 red pepper, finely chopped 1 garlic clove, finely chopped50g/2oz tomato purée400g/14oz canned chopped tomatoes, drained1 cinnamon stick2 tbsp chopped fresh parsley 100g/3½oz red lentils 400g/14oz aubergines, sliced into thin rounds 50ml/2oz vegetable oil salt and freshly ground black pepper 1 red onion, finely chopped 1 red pepper, finely chopped 1 garlic clove, finely chopped 50g/2oz tomato purée 400g/14oz canned chopped tomatoes, drained 1 cinnamon stick 2 tbsp chopped fresh parsley 125g/4½oz ricotta125g/4½oz Greek-style yoghurt3 free-range eggsfreshly grated nutmegsalt and freshly ground black pepper50g/2oz freshly grated pecorino or alternative vegetarian hard cheese 125g/4½oz ricotta 125g/4½oz Greek-style yoghurt 3 free-range eggs freshly grated nutmeg salt and freshly ground black pepper 50g/2oz freshly grated pecorino or alternative vegetarian hard cheese Method Preheat the oven to 180C/350F/Gas 4 and cook the lentils according to packet instructions.For the filling, toss the aubergine slices in the vegetable oil, then drain and season, to taste, with salt and freshly ground black pepper.Heat a frying pan over a medium heat, add the aubergine slices in batches and fry for 2-3 minutes on each side, or until golden-brown on both sides. Remove from the pan with a slotted spoon and set aside to drain on kitchen paper.Add the onion, pepper and garlic to the pan and fry for 2-3 minutes, or until softened.Add the tomato purée, stir to coat the vegetables in it, then continue to fry for a further 4-5 minutes. Add the canned chopped tomatoes and cinnamon stick and simmer for 4-5 minutes. Add the lentils and return the fried aubergines to the mixture. Simmer for a further 2-3 minutes, or until warmed through. Transfer the mixture to an ovenproof dish and sprinkle over the chopped parsley. For the topping, in a bowl, beat together the ricotta, Greek-style yoghurt, eggs and grated nutmeg until well combined. Season, to taste, with salt and freshly ground black pepper.Pour the topping mixture into the ovenproof dish on top of the filling. Sprinkle over the grated parmesan.Transfer the veggie moussaka to the oven and bake for 25-30 minutes, or until the topping is golden-brown and has set and the filling is bubbling. Serve immediately. Preheat the oven to 180C/350F/Gas 4 and cook the lentils according to packet instructions. Preheat the oven to 180C/350F/Gas 4 and cook the lentils according to packet instructions. For the filling, toss the aubergine slices in the vegetable oil, then drain and season, to taste, with salt and freshly ground black pepper. For the filling, toss the aubergine slices in the vegetable oil, then drain and season, to taste, with salt and freshly ground black pepper. Heat a frying pan over a medium heat, add the aubergine slices in batches and fry for 2-3 minutes on each side, or until golden-brown on both sides. Remove from the pan with a slotted spoon and set aside to drain on kitchen paper. Heat a frying pan over a medium heat, add the aubergine slices in batches and fry for 2-3 minutes on each side, or until golden-brown on both sides. Remove from the pan with a slotted spoon and set aside to drain on kitchen paper. Add the onion, pepper and garlic to the pan and fry for 2-3 minutes, or until softened. Add the onion, pepper and garlic to the pan and fry for 2-3 minutes, or until softened. Add the tomato purée, stir to coat the vegetables in it, then continue to fry for a further 4-5 minutes. Add the tomato purée, stir to coat the vegetables in it, then continue to fry for a further 4-5 minutes. Add the canned chopped tomatoes and cinnamon stick and simmer for 4-5 minutes. Add the canned chopped tomatoes and cinnamon stick and simmer for 4-5 minutes. Add the lentils and return the fried aubergines to the mixture. Simmer for a further 2-3 minutes, or until warmed through. Add the lentils and return the fried aubergines to the mixture. Simmer for a further 2-3 minutes, or until warmed through. Transfer the mixture to an ovenproof dish and sprinkle over the chopped parsley. Transfer the mixture to an ovenproof dish and sprinkle over the chopped parsley. For the topping, in a bowl, beat together the ricotta, Greek-style yoghurt, eggs and grated nutmeg until well combined. Season, to taste, with salt and freshly ground black pepper. For the topping, in a bowl, beat together the ricotta, Greek-style yoghurt, eggs and grated nutmeg until well combined. Season, to taste, with salt and freshly ground black pepper. Pour the topping mixture into the ovenproof dish on top of the filling. Sprinkle over the grated parmesan. Pour the topping mixture into the ovenproof dish on top of the filling. Sprinkle over the grated parmesan. Transfer the veggie moussaka to the oven and bake for 25-30 minutes, or until the topping is golden-brown and has set and the filling is bubbling. Serve immediately. Transfer the veggie moussaka to the oven and bake for 25-30 minutes, or until the topping is golden-brown and has set and the filling is bubbling. Serve immediately. | {
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"title": "Red lentil and aubergine moussaka recipe",
"content": "An average of 4.2 out of 5 stars from 90 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/veggiemoussaka_90770_16x9.jpg Hearty and delicious, moussaka will warm you up from head to toe. You won't miss the meat in this veggie version. 100g/3½oz red lentils400g/14oz aubergines, sliced into thin rounds50ml/2oz vegetable oil salt and freshly ground black pepper1 red onion, finely chopped 1 red pepper, finely chopped 1 garlic clove, finely chopped50g/2oz tomato purée400g/14oz canned chopped tomatoes, drained1 cinnamon stick2 tbsp chopped fresh parsley 100g/3½oz red lentils 400g/14oz aubergines, sliced into thin rounds 50ml/2oz vegetable oil salt and freshly ground black pepper 1 red onion, finely chopped 1 red pepper, finely chopped 1 garlic clove, finely chopped 50g/2oz tomato purée 400g/14oz canned chopped tomatoes, drained 1 cinnamon stick 2 tbsp chopped fresh parsley 125g/4½oz ricotta125g/4½oz Greek-style yoghurt3 free-range eggsfreshly grated nutmegsalt and freshly ground black pepper50g/2oz freshly grated pecorino or alternative vegetarian hard cheese 125g/4½oz ricotta 125g/4½oz Greek-style yoghurt 3 free-range eggs freshly grated nutmeg salt and freshly ground black pepper 50g/2oz freshly grated pecorino or alternative vegetarian hard cheese Method Preheat the oven to 180C/350F/Gas 4 and cook the lentils according to packet instructions.For the filling, toss the aubergine slices in the vegetable oil, then drain and season, to taste, with salt and freshly ground black pepper.Heat a frying pan over a medium heat, add the aubergine slices in batches and fry for 2-3 minutes on each side, or until golden-brown on both sides. Remove from the pan with a slotted spoon and set aside to drain on kitchen paper.Add the onion, pepper and garlic to the pan and fry for 2-3 minutes, or until softened.Add the tomato purée, stir to coat the vegetables in it, then continue to fry for a further 4-5 minutes. Add the canned chopped tomatoes and cinnamon stick and simmer for 4-5 minutes. Add the lentils and return the fried aubergines to the mixture. Simmer for a further 2-3 minutes, or until warmed through. Transfer the mixture to an ovenproof dish and sprinkle over the chopped parsley. For the topping, in a bowl, beat together the ricotta, Greek-style yoghurt, eggs and grated nutmeg until well combined. Season, to taste, with salt and freshly ground black pepper.Pour the topping mixture into the ovenproof dish on top of the filling. Sprinkle over the grated parmesan.Transfer the veggie moussaka to the oven and bake for 25-30 minutes, or until the topping is golden-brown and has set and the filling is bubbling. Serve immediately. Preheat the oven to 180C/350F/Gas 4 and cook the lentils according to packet instructions. Preheat the oven to 180C/350F/Gas 4 and cook the lentils according to packet instructions. For the filling, toss the aubergine slices in the vegetable oil, then drain and season, to taste, with salt and freshly ground black pepper. For the filling, toss the aubergine slices in the vegetable oil, then drain and season, to taste, with salt and freshly ground black pepper. Heat a frying pan over a medium heat, add the aubergine slices in batches and fry for 2-3 minutes on each side, or until golden-brown on both sides. Remove from the pan with a slotted spoon and set aside to drain on kitchen paper. Heat a frying pan over a medium heat, add the aubergine slices in batches and fry for 2-3 minutes on each side, or until golden-brown on both sides. Remove from the pan with a slotted spoon and set aside to drain on kitchen paper. Add the onion, pepper and garlic to the pan and fry for 2-3 minutes, or until softened. Add the onion, pepper and garlic to the pan and fry for 2-3 minutes, or until softened. Add the tomato purée, stir to coat the vegetables in it, then continue to fry for a further 4-5 minutes. Add the tomato purée, stir to coat the vegetables in it, then continue to fry for a further 4-5 minutes. Add the canned chopped tomatoes and cinnamon stick and simmer for 4-5 minutes. Add the canned chopped tomatoes and cinnamon stick and simmer for 4-5 minutes. Add the lentils and return the fried aubergines to the mixture. Simmer for a further 2-3 minutes, or until warmed through. Add the lentils and return the fried aubergines to the mixture. Simmer for a further 2-3 minutes, or until warmed through. Transfer the mixture to an ovenproof dish and sprinkle over the chopped parsley. Transfer the mixture to an ovenproof dish and sprinkle over the chopped parsley. For the topping, in a bowl, beat together the ricotta, Greek-style yoghurt, eggs and grated nutmeg until well combined. Season, to taste, with salt and freshly ground black pepper. For the topping, in a bowl, beat together the ricotta, Greek-style yoghurt, eggs and grated nutmeg until well combined. Season, to taste, with salt and freshly ground black pepper. Pour the topping mixture into the ovenproof dish on top of the filling. Sprinkle over the grated parmesan. Pour the topping mixture into the ovenproof dish on top of the filling. Sprinkle over the grated parmesan. Transfer the veggie moussaka to the oven and bake for 25-30 minutes, or until the topping is golden-brown and has set and the filling is bubbling. Serve immediately. Transfer the veggie moussaka to the oven and bake for 25-30 minutes, or until the topping is golden-brown and has set and the filling is bubbling. Serve immediately."
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} | 15214ed054970ae71ba5079c6cd8fecca6f306701fe751d17937f22a79b7d6a6 | Healthier macaroni cheese recipe
An average of 4.8 out of 5 stars from 21 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/gluten-free_cheesy_veg_60286_16x9.jpg This butternut squash mac and cheese is great for batch cooking. It’s gluten free, but use regular pasta and bread if gluten isn’t an issue for you. Each serving provides 474 kcal, 22g protein, 77g carbohydrate (of which 9g sugars),7g fat (of which 3g saturates), 7g fibre and 1.2g salt. 1 tsp vegetable oil2 onions, roughly chopped2 gluten-free and reduced-salt vegetable stock cubes 1 litre/1¾ pint boiling water600g/1lb 5oz butternut squash, peeled, deseeded and roughly chopped (about 500g/1lb 2oz prepared weight)600g/1lb 5oz sweet potatoes, peeled and roughly chopped (about 500g/1lb 2oz prepared weight)200ml/7fl oz semi-skimmed milk1kg/2lb 4oz dried gluten-free pasta (such as macaroni or other short pasta)360g/12½oz light extra-mature cheddar, grated 1 tsp fine sea saltfreshly ground black peppergluten-free garlic bread, to serve (optional) 1 tsp vegetable oil 2 onions, roughly chopped 2 gluten-free and reduced-salt vegetable stock cubes 1 litre/1¾ pint boiling water 600g/1lb 5oz butternut squash, peeled, deseeded and roughly chopped (about 500g/1lb 2oz prepared weight) 600g/1lb 5oz sweet potatoes, peeled and roughly chopped (about 500g/1lb 2oz prepared weight) 200ml/7fl oz semi-skimmed milk 1kg/2lb 4oz dried gluten-free pasta (such as macaroni or other short pasta) 360g/12½oz light extra-mature cheddar, grated 1 tsp fine sea salt freshly ground black pepper gluten-free garlic bread, to serve (optional) 200g/7oz frozen peas, defrosted200g/7oz frozen or tinned sweetcorn (drained weight)200g/7oz thickly sliced and fried mushrooms200g/7oz small broccoli florets, cooked200g/7oz cherry tomatoes, halved1 bunch spring onions, trimmed and roughly chopped 200g/7oz frozen peas, defrosted 200g/7oz frozen or tinned sweetcorn (drained weight) 200g/7oz thickly sliced and fried mushrooms 200g/7oz small broccoli florets, cooked 200g/7oz cherry tomatoes, halved 1 bunch spring onions, trimmed and roughly chopped Method For the mac cheese, heat a large sauté pan or flameproof casserole over a medium heat. Add the oil and onions and cook for 5 minutes, or until just softened. Meanwhile, crumble the stock cubes into a large, heatproof jug, add the boiling water and stir well until dissolved. Stir the butternut squash and sweet potatoes into the onions, then stir in the stock and milk. Bring to the boil, then reduce the heat and simmer for 10 minutes, or until the vegetables are tender. If you're baking rather than microwaving the dish, preheat the oven to 220C/200C Fan/Gas 7.Meanwhile, bring a large saucepan of water to the boil (use your largest pan, or you may need to use two saucepans), then add the pasta and cook for 8–9 minutes, or until just tender. Don’t overcook it as you will be cooking it further in the sauce. Drain and set aside. Using a hand-held stick blender, blend the squash and sweet potato mixture until smooth. Stir in the cheese, salt and plenty of black pepper and cook over a medium heat for 2–3 minutes, or until the cheese has melted, stirring occasionally. Toss in the cooked pasta and cook for another 2 minutes, or until the pasta is tender and coated in the sauce, stirring occasionally.Serve immediately, or transfer each single portion to a heatproof bowl and add whichever additions you fancy. Stir well, then bake for 10–15 minutes or cover with kitchen paper and microwave on high for 1½ minutes, until piping hot (see Recipe Tip). Serve with gluten-free garlic bread, if using. For the mac cheese, heat a large sauté pan or flameproof casserole over a medium heat. Add the oil and onions and cook for 5 minutes, or until just softened. For the mac cheese, heat a large sauté pan or flameproof casserole over a medium heat. Add the oil and onions and cook for 5 minutes, or until just softened. Meanwhile, crumble the stock cubes into a large, heatproof jug, add the boiling water and stir well until dissolved. Meanwhile, crumble the stock cubes into a large, heatproof jug, add the boiling water and stir well until dissolved. Stir the butternut squash and sweet potatoes into the onions, then stir in the stock and milk. Bring to the boil, then reduce the heat and simmer for 10 minutes, or until the vegetables are tender. If you're baking rather than microwaving the dish, preheat the oven to 220C/200C Fan/Gas 7. Stir the butternut squash and sweet potatoes into the onions, then stir in the stock and milk. Bring to the boil, then reduce the heat and simmer for 10 minutes, or until the vegetables are tender. If you're baking rather than microwaving the dish, preheat the oven to 220C/200C Fan/Gas 7. Meanwhile, bring a large saucepan of water to the boil (use your largest pan, or you may need to use two saucepans), then add the pasta and cook for 8–9 minutes, or until just tender. Don’t overcook it as you will be cooking it further in the sauce. Drain and set aside. Meanwhile, bring a large saucepan of water to the boil (use your largest pan, or you may need to use two saucepans), then add the pasta and cook for 8–9 minutes, or until just tender. Don’t overcook it as you will be cooking it further in the sauce. Drain and set aside. Using a hand-held stick blender, blend the squash and sweet potato mixture until smooth. Stir in the cheese, salt and plenty of black pepper and cook over a medium heat for 2–3 minutes, or until the cheese has melted, stirring occasionally. Toss in the cooked pasta and cook for another 2 minutes, or until the pasta is tender and coated in the sauce, stirring occasionally. Using a hand-held stick blender, blend the squash and sweet potato mixture until smooth. Stir in the cheese, salt and plenty of black pepper and cook over a medium heat for 2–3 minutes, or until the cheese has melted, stirring occasionally. Toss in the cooked pasta and cook for another 2 minutes, or until the pasta is tender and coated in the sauce, stirring occasionally. Serve immediately, or transfer each single portion to a heatproof bowl and add whichever additions you fancy. Stir well, then bake for 10–15 minutes or cover with kitchen paper and microwave on high for 1½ minutes, until piping hot (see Recipe Tip). Serve with gluten-free garlic bread, if using. Serve immediately, or transfer each single portion to a heatproof bowl and add whichever additions you fancy. Stir well, then bake for 10–15 minutes or cover with kitchen paper and microwave on high for 1½ minutes, until piping hot (see Recipe Tip). Serve with gluten-free garlic bread, if using. Recipe tips Cool any leftovers, then spoon single portion sizes into individual airtight containers and store in the fridge for up to 2 days. To reheat in a microwave oven, place one portion onto a suitable heatproof plate, and stir in whatever addition(s) you want. Cover with a piece of kitchen paper and heat on high for 3 minutes until hot through. Stir well, and if not piping hot, heat on high for a further 20 seconds at a time until hot through, then serve. | {
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"content": "An average of 4.8 out of 5 stars from 21 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/gluten-free_cheesy_veg_60286_16x9.jpg This butternut squash mac and cheese is great for batch cooking. It’s gluten free, but use regular pasta and bread if gluten isn’t an issue for you. Each serving provides 474 kcal, 22g protein, 77g carbohydrate (of which 9g sugars),7g fat (of which 3g saturates), 7g fibre and 1.2g salt. 1 tsp vegetable oil2 onions, roughly chopped2 gluten-free and reduced-salt vegetable stock cubes 1 litre/1¾ pint boiling water600g/1lb 5oz butternut squash, peeled, deseeded and roughly chopped (about 500g/1lb 2oz prepared weight)600g/1lb 5oz sweet potatoes, peeled and roughly chopped (about 500g/1lb 2oz prepared weight)200ml/7fl oz semi-skimmed milk1kg/2lb 4oz dried gluten-free pasta (such as macaroni or other short pasta)360g/12½oz light extra-mature cheddar, grated 1 tsp fine sea saltfreshly ground black peppergluten-free garlic bread, to serve (optional) 1 tsp vegetable oil 2 onions, roughly chopped 2 gluten-free and reduced-salt vegetable stock cubes 1 litre/1¾ pint boiling water 600g/1lb 5oz butternut squash, peeled, deseeded and roughly chopped (about 500g/1lb 2oz prepared weight) 600g/1lb 5oz sweet potatoes, peeled and roughly chopped (about 500g/1lb 2oz prepared weight) 200ml/7fl oz semi-skimmed milk 1kg/2lb 4oz dried gluten-free pasta (such as macaroni or other short pasta) 360g/12½oz light extra-mature cheddar, grated 1 tsp fine sea salt freshly ground black pepper gluten-free garlic bread, to serve (optional) 200g/7oz frozen peas, defrosted200g/7oz frozen or tinned sweetcorn (drained weight)200g/7oz thickly sliced and fried mushrooms200g/7oz small broccoli florets, cooked200g/7oz cherry tomatoes, halved1 bunch spring onions, trimmed and roughly chopped 200g/7oz frozen peas, defrosted 200g/7oz frozen or tinned sweetcorn (drained weight) 200g/7oz thickly sliced and fried mushrooms 200g/7oz small broccoli florets, cooked 200g/7oz cherry tomatoes, halved 1 bunch spring onions, trimmed and roughly chopped Method For the mac cheese, heat a large sauté pan or flameproof casserole over a medium heat. Add the oil and onions and cook for 5 minutes, or until just softened. Meanwhile, crumble the stock cubes into a large, heatproof jug, add the boiling water and stir well until dissolved. Stir the butternut squash and sweet potatoes into the onions, then stir in the stock and milk. Bring to the boil, then reduce the heat and simmer for 10 minutes, or until the vegetables are tender. If you're baking rather than microwaving the dish, preheat the oven to 220C/200C Fan/Gas 7.Meanwhile, bring a large saucepan of water to the boil (use your largest pan, or you may need to use two saucepans), then add the pasta and cook for 8–9 minutes, or until just tender. Don’t overcook it as you will be cooking it further in the sauce. Drain and set aside. Using a hand-held stick blender, blend the squash and sweet potato mixture until smooth. Stir in the cheese, salt and plenty of black pepper and cook over a medium heat for 2–3 minutes, or until the cheese has melted, stirring occasionally. Toss in the cooked pasta and cook for another 2 minutes, or until the pasta is tender and coated in the sauce, stirring occasionally.Serve immediately, or transfer each single portion to a heatproof bowl and add whichever additions you fancy. Stir well, then bake for 10–15 minutes or cover with kitchen paper and microwave on high for 1½ minutes, until piping hot (see Recipe Tip). Serve with gluten-free garlic bread, if using. For the mac cheese, heat a large sauté pan or flameproof casserole over a medium heat. Add the oil and onions and cook for 5 minutes, or until just softened. For the mac cheese, heat a large sauté pan or flameproof casserole over a medium heat. Add the oil and onions and cook for 5 minutes, or until just softened. Meanwhile, crumble the stock cubes into a large, heatproof jug, add the boiling water and stir well until dissolved. Meanwhile, crumble the stock cubes into a large, heatproof jug, add the boiling water and stir well until dissolved. Stir the butternut squash and sweet potatoes into the onions, then stir in the stock and milk. Bring to the boil, then reduce the heat and simmer for 10 minutes, or until the vegetables are tender. If you're baking rather than microwaving the dish, preheat the oven to 220C/200C Fan/Gas 7. Stir the butternut squash and sweet potatoes into the onions, then stir in the stock and milk. Bring to the boil, then reduce the heat and simmer for 10 minutes, or until the vegetables are tender. If you're baking rather than microwaving the dish, preheat the oven to 220C/200C Fan/Gas 7. Meanwhile, bring a large saucepan of water to the boil (use your largest pan, or you may need to use two saucepans), then add the pasta and cook for 8–9 minutes, or until just tender. Don’t overcook it as you will be cooking it further in the sauce. Drain and set aside. Meanwhile, bring a large saucepan of water to the boil (use your largest pan, or you may need to use two saucepans), then add the pasta and cook for 8–9 minutes, or until just tender. Don’t overcook it as you will be cooking it further in the sauce. Drain and set aside. Using a hand-held stick blender, blend the squash and sweet potato mixture until smooth. Stir in the cheese, salt and plenty of black pepper and cook over a medium heat for 2–3 minutes, or until the cheese has melted, stirring occasionally. Toss in the cooked pasta and cook for another 2 minutes, or until the pasta is tender and coated in the sauce, stirring occasionally. Using a hand-held stick blender, blend the squash and sweet potato mixture until smooth. Stir in the cheese, salt and plenty of black pepper and cook over a medium heat for 2–3 minutes, or until the cheese has melted, stirring occasionally. Toss in the cooked pasta and cook for another 2 minutes, or until the pasta is tender and coated in the sauce, stirring occasionally. Serve immediately, or transfer each single portion to a heatproof bowl and add whichever additions you fancy. Stir well, then bake for 10–15 minutes or cover with kitchen paper and microwave on high for 1½ minutes, until piping hot (see Recipe Tip). Serve with gluten-free garlic bread, if using. Serve immediately, or transfer each single portion to a heatproof bowl and add whichever additions you fancy. Stir well, then bake for 10–15 minutes or cover with kitchen paper and microwave on high for 1½ minutes, until piping hot (see Recipe Tip). Serve with gluten-free garlic bread, if using. Recipe tips Cool any leftovers, then spoon single portion sizes into individual airtight containers and store in the fridge for up to 2 days. To reheat in a microwave oven, place one portion onto a suitable heatproof plate, and stir in whatever addition(s) you want. Cover with a piece of kitchen paper and heat on high for 3 minutes until hot through. Stir well, and if not piping hot, heat on high for a further 20 seconds at a time until hot through, then serve."
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} | 680f03ab59d214f39ec11dd6bfb264c179e4c3748985fd402bc7274401b5b03a | Bombay patty burgers recipe
An average of 3.9 out of 5 stars from 24 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/bombay_patty_burgers_12692_16x9.jpg These veggie burgers offer big mouthfuls of meaty burger without the meat. The secret ingredients are Bombay mix and nuts, and for me the best bit is watching others try to work out what they are made of! 200g/7oz Bombay mix, plus extra for serving100g/3½oz spicy coated chilli nuts 300ml/10½fl oz boiling water 1½ tbsp chaat masala 1 medium free-range egg, beatenoil, for greasing the tray4 large red onion rings, about 5mm/¼in thick pinch salt 200g/7oz Bombay mix, plus extra for serving 100g/3½oz spicy coated chilli nuts 300ml/10½fl oz boiling water 1½ tbsp chaat masala 1 medium free-range egg, beaten oil, for greasing the tray 4 large red onion rings, about 5mm/¼in thick pinch salt 4 spicy cheese slices 4 brioche burger buns or mini naans 4 tbsp mayonnaiselime pickle 4 spicy cheese slices 4 brioche burger buns or mini naans 4 tbsp mayonnaise lime pickle Method Start by putting the Bombay mix and nuts in a food processor and blitz until they form an uneven, crumby mixture. Add the boiling water, mix and leave for 15 minutes to let the liquid to soak in. Preheat the oven to 180C/160C Fan/Gas 4. Grease a baking tray that has sides, line with some baking paper and grease the paper on top too.Add the chaat masala to the mixture and stir in well, then add the egg and combine well. Grease a baking tray that has sides, line with some baking paper and grease the paper on top too. Lay the four slices of onion in the tray and season lightly. Divide the Bombay mix and nuts mixture into four and shape into patties using wet hands. Pop onto the tray alongside the onion, making sure they are just flattened slightly. Bake for 25 minutes.Remove from the oven and top each patty with a slice of the cooked onion and a slice of cheese. Put the brioche buns on the same tray to warm up, then pop back into the oven for a few minutes until the cheese is melted. To assemble, lay out the burger buns, smother the bases with mayonnaise, then pop the patties with the onion and cheese on each base. Smother the top with lime pickle and then sprinkle over some more Bombay mix. Finish with the burger bun tops and they are ready to eat! Start by putting the Bombay mix and nuts in a food processor and blitz until they form an uneven, crumby mixture. Add the boiling water, mix and leave for 15 minutes to let the liquid to soak in. Start by putting the Bombay mix and nuts in a food processor and blitz until they form an uneven, crumby mixture. Add the boiling water, mix and leave for 15 minutes to let the liquid to soak in. Preheat the oven to 180C/160C Fan/Gas 4. Grease a baking tray that has sides, line with some baking paper and grease the paper on top too. Preheat the oven to 180C/160C Fan/Gas 4. Grease a baking tray that has sides, line with some baking paper and grease the paper on top too. Add the chaat masala to the mixture and stir in well, then add the egg and combine well. Add the chaat masala to the mixture and stir in well, then add the egg and combine well. Grease a baking tray that has sides, line with some baking paper and grease the paper on top too. Lay the four slices of onion in the tray and season lightly. Grease a baking tray that has sides, line with some baking paper and grease the paper on top too. Lay the four slices of onion in the tray and season lightly. Divide the Bombay mix and nuts mixture into four and shape into patties using wet hands. Pop onto the tray alongside the onion, making sure they are just flattened slightly. Bake for 25 minutes. Divide the Bombay mix and nuts mixture into four and shape into patties using wet hands. Pop onto the tray alongside the onion, making sure they are just flattened slightly. Bake for 25 minutes. Remove from the oven and top each patty with a slice of the cooked onion and a slice of cheese. Put the brioche buns on the same tray to warm up, then pop back into the oven for a few minutes until the cheese is melted. Remove from the oven and top each patty with a slice of the cooked onion and a slice of cheese. Put the brioche buns on the same tray to warm up, then pop back into the oven for a few minutes until the cheese is melted. To assemble, lay out the burger buns, smother the bases with mayonnaise, then pop the patties with the onion and cheese on each base. To assemble, lay out the burger buns, smother the bases with mayonnaise, then pop the patties with the onion and cheese on each base. Smother the top with lime pickle and then sprinkle over some more Bombay mix. Finish with the burger bun tops and they are ready to eat! Smother the top with lime pickle and then sprinkle over some more Bombay mix. Finish with the burger bun tops and they are ready to eat! | {
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"title": "Bombay patty burgers recipe",
"content": "An average of 3.9 out of 5 stars from 24 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/bombay_patty_burgers_12692_16x9.jpg These veggie burgers offer big mouthfuls of meaty burger without the meat. The secret ingredients are Bombay mix and nuts, and for me the best bit is watching others try to work out what they are made of! 200g/7oz Bombay mix, plus extra for serving100g/3½oz spicy coated chilli nuts 300ml/10½fl oz boiling water 1½ tbsp chaat masala 1 medium free-range egg, beatenoil, for greasing the tray4 large red onion rings, about 5mm/¼in thick pinch salt 200g/7oz Bombay mix, plus extra for serving 100g/3½oz spicy coated chilli nuts 300ml/10½fl oz boiling water 1½ tbsp chaat masala 1 medium free-range egg, beaten oil, for greasing the tray 4 large red onion rings, about 5mm/¼in thick pinch salt 4 spicy cheese slices 4 brioche burger buns or mini naans 4 tbsp mayonnaiselime pickle 4 spicy cheese slices 4 brioche burger buns or mini naans 4 tbsp mayonnaise lime pickle Method Start by putting the Bombay mix and nuts in a food processor and blitz until they form an uneven, crumby mixture. Add the boiling water, mix and leave for 15 minutes to let the liquid to soak in. Preheat the oven to 180C/160C Fan/Gas 4. Grease a baking tray that has sides, line with some baking paper and grease the paper on top too.Add the chaat masala to the mixture and stir in well, then add the egg and combine well. Grease a baking tray that has sides, line with some baking paper and grease the paper on top too. Lay the four slices of onion in the tray and season lightly. Divide the Bombay mix and nuts mixture into four and shape into patties using wet hands. Pop onto the tray alongside the onion, making sure they are just flattened slightly. Bake for 25 minutes.Remove from the oven and top each patty with a slice of the cooked onion and a slice of cheese. Put the brioche buns on the same tray to warm up, then pop back into the oven for a few minutes until the cheese is melted. To assemble, lay out the burger buns, smother the bases with mayonnaise, then pop the patties with the onion and cheese on each base. Smother the top with lime pickle and then sprinkle over some more Bombay mix. Finish with the burger bun tops and they are ready to eat! Start by putting the Bombay mix and nuts in a food processor and blitz until they form an uneven, crumby mixture. Add the boiling water, mix and leave for 15 minutes to let the liquid to soak in. Start by putting the Bombay mix and nuts in a food processor and blitz until they form an uneven, crumby mixture. Add the boiling water, mix and leave for 15 minutes to let the liquid to soak in. Preheat the oven to 180C/160C Fan/Gas 4. Grease a baking tray that has sides, line with some baking paper and grease the paper on top too. Preheat the oven to 180C/160C Fan/Gas 4. Grease a baking tray that has sides, line with some baking paper and grease the paper on top too. Add the chaat masala to the mixture and stir in well, then add the egg and combine well. Add the chaat masala to the mixture and stir in well, then add the egg and combine well. Grease a baking tray that has sides, line with some baking paper and grease the paper on top too. Lay the four slices of onion in the tray and season lightly. Grease a baking tray that has sides, line with some baking paper and grease the paper on top too. Lay the four slices of onion in the tray and season lightly. Divide the Bombay mix and nuts mixture into four and shape into patties using wet hands. Pop onto the tray alongside the onion, making sure they are just flattened slightly. Bake for 25 minutes. Divide the Bombay mix and nuts mixture into four and shape into patties using wet hands. Pop onto the tray alongside the onion, making sure they are just flattened slightly. Bake for 25 minutes. Remove from the oven and top each patty with a slice of the cooked onion and a slice of cheese. Put the brioche buns on the same tray to warm up, then pop back into the oven for a few minutes until the cheese is melted. Remove from the oven and top each patty with a slice of the cooked onion and a slice of cheese. Put the brioche buns on the same tray to warm up, then pop back into the oven for a few minutes until the cheese is melted. To assemble, lay out the burger buns, smother the bases with mayonnaise, then pop the patties with the onion and cheese on each base. To assemble, lay out the burger buns, smother the bases with mayonnaise, then pop the patties with the onion and cheese on each base. Smother the top with lime pickle and then sprinkle over some more Bombay mix. Finish with the burger bun tops and they are ready to eat! Smother the top with lime pickle and then sprinkle over some more Bombay mix. Finish with the burger bun tops and they are ready to eat!"
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} | fcfe0c5a6fc8525d9714f677c3d8b9d1d6b6d07fad2e8784435cb5bdec74aea7 | Aloo gobi tawa burgers recipe
An average of 4.2 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/aloo_gobi_tawa_burgers_48888_16x9.jpg A classic Indian aloo gobi but not as you know it! Nestled between soft toasted burger buns is a spicy potato and cauliflower patty and sweet and sour tamarind chutney. Try my take on Indian street food, tawa burgers. Perfect for parties, picnics and more. 3 large baking potatoes (about 1kg/2lb 4oz)2 tbsp neutral oil, such as rapeseed oil1 medium-sized cauliflower (about 500g/1lb 2oz), stem removed and finely chopped½ tsp nigella seeds2 thin green chillies, finely chopped1 tbsp grated ginger1 tsp coriander seeds, coarsley ground½ tsp turmeric1 tsp salt 1 large tomato, finely chopped1 tbsp garam masala2 tbsp fresh coriander, finely chopped6 large sesame burger buns, sliced in half4 tbsp tamarind chutney, shop bought3 tbsp butter or oil1 tsp Kashmiri chilli powder or sweet smoked paprika 3 large baking potatoes (about 1kg/2lb 4oz) 2 tbsp neutral oil, such as rapeseed oil 1 medium-sized cauliflower (about 500g/1lb 2oz), stem removed and finely chopped ½ tsp nigella seeds 2 thin green chillies, finely chopped 1 tbsp grated ginger 1 tsp coriander seeds, coarsley ground ½ tsp turmeric 1 tsp salt 1 large tomato, finely chopped 1 tbsp garam masala 2 tbsp fresh coriander, finely chopped 6 large sesame burger buns, sliced in half 4 tbsp tamarind chutney, shop bought 3 tbsp butter or oil 1 tsp Kashmiri chilli powder or sweet smoked paprika Method Prick the potatoes all over with a fork, place them on a microwave-safe plate and microwave on high power for 15–18 minutes, or until cooked through. Allow to cool until just warm and then peel off the skins and roughly mash.Heat the oil in a large, non-stick frying pan. Add the cauliflower and sauté over a medium-high heat for 5–6 minutes stirring all the time, until the cauliflower softens and browns quite well.Add the nigella seeds, chilli, ginger, coriander seeds, turmeric, salt, tomato, mashed potatoes and garam masala and stir well. It should resemble a dry mashed potato-like texture. If it seems too wet, keep cooking until it dries out a little. Add the fresh coriander and give everything a final mix. Allow to cool for 10 minutes.Use an ice cream scoop or large spoon to scoop the potato mixture onto the bottom half of each burger bun (about 180g/6oz per burger). Spread the inner part of the top of each bun with two teaspoons of tamarind chutney. Place the tops of the buns on top of the potato mixture and press to flatten slightly, until the mixture reaches the edges of the bun.Melt half of the butter in a large non-stick frying pan on a medium-low heat. Add half of the chilli powder and stir briefly. Place three burgers in the pan sesame side down so that the tops get coated with the spicy butter first. Use two flat-edged spatulas to help hold the burger as you toast both sides and the edges of the burgers. Remove from the pan and set aside while you repeat the toasting step with the remaining butter, chilli powder and three burgers. Prick the potatoes all over with a fork, place them on a microwave-safe plate and microwave on high power for 15–18 minutes, or until cooked through. Allow to cool until just warm and then peel off the skins and roughly mash. Prick the potatoes all over with a fork, place them on a microwave-safe plate and microwave on high power for 15–18 minutes, or until cooked through. Allow to cool until just warm and then peel off the skins and roughly mash. Heat the oil in a large, non-stick frying pan. Add the cauliflower and sauté over a medium-high heat for 5–6 minutes stirring all the time, until the cauliflower softens and browns quite well. Heat the oil in a large, non-stick frying pan. Add the cauliflower and sauté over a medium-high heat for 5–6 minutes stirring all the time, until the cauliflower softens and browns quite well. Add the nigella seeds, chilli, ginger, coriander seeds, turmeric, salt, tomato, mashed potatoes and garam masala and stir well. It should resemble a dry mashed potato-like texture. If it seems too wet, keep cooking until it dries out a little. Add the fresh coriander and give everything a final mix. Allow to cool for 10 minutes. Add the nigella seeds, chilli, ginger, coriander seeds, turmeric, salt, tomato, mashed potatoes and garam masala and stir well. It should resemble a dry mashed potato-like texture. If it seems too wet, keep cooking until it dries out a little. Add the fresh coriander and give everything a final mix. Allow to cool for 10 minutes. Use an ice cream scoop or large spoon to scoop the potato mixture onto the bottom half of each burger bun (about 180g/6oz per burger). Spread the inner part of the top of each bun with two teaspoons of tamarind chutney. Place the tops of the buns on top of the potato mixture and press to flatten slightly, until the mixture reaches the edges of the bun. Use an ice cream scoop or large spoon to scoop the potato mixture onto the bottom half of each burger bun (about 180g/6oz per burger). Spread the inner part of the top of each bun with two teaspoons of tamarind chutney. Place the tops of the buns on top of the potato mixture and press to flatten slightly, until the mixture reaches the edges of the bun. Melt half of the butter in a large non-stick frying pan on a medium-low heat. Add half of the chilli powder and stir briefly. Place three burgers in the pan sesame side down so that the tops get coated with the spicy butter first. Melt half of the butter in a large non-stick frying pan on a medium-low heat. Add half of the chilli powder and stir briefly. Place three burgers in the pan sesame side down so that the tops get coated with the spicy butter first. Use two flat-edged spatulas to help hold the burger as you toast both sides and the edges of the burgers. Remove from the pan and set aside while you repeat the toasting step with the remaining butter, chilli powder and three burgers. Use two flat-edged spatulas to help hold the burger as you toast both sides and the edges of the burgers. Remove from the pan and set aside while you repeat the toasting step with the remaining butter, chilli powder and three burgers. Recipe tips The burgers are delicious served with some fried green thin chillies. To make them - prick the chillies all over with a fork before flash frying until the skins blister and turn white in places. | {
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"title": "Aloo gobi tawa burgers recipe",
"content": "An average of 4.2 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/aloo_gobi_tawa_burgers_48888_16x9.jpg A classic Indian aloo gobi but not as you know it! Nestled between soft toasted burger buns is a spicy potato and cauliflower patty and sweet and sour tamarind chutney. Try my take on Indian street food, tawa burgers. Perfect for parties, picnics and more. 3 large baking potatoes (about 1kg/2lb 4oz)2 tbsp neutral oil, such as rapeseed oil1 medium-sized cauliflower (about 500g/1lb 2oz), stem removed and finely chopped½ tsp nigella seeds2 thin green chillies, finely chopped1 tbsp grated ginger1 tsp coriander seeds, coarsley ground½ tsp turmeric1 tsp salt 1 large tomato, finely chopped1 tbsp garam masala2 tbsp fresh coriander, finely chopped6 large sesame burger buns, sliced in half4 tbsp tamarind chutney, shop bought3 tbsp butter or oil1 tsp Kashmiri chilli powder or sweet smoked paprika 3 large baking potatoes (about 1kg/2lb 4oz) 2 tbsp neutral oil, such as rapeseed oil 1 medium-sized cauliflower (about 500g/1lb 2oz), stem removed and finely chopped ½ tsp nigella seeds 2 thin green chillies, finely chopped 1 tbsp grated ginger 1 tsp coriander seeds, coarsley ground ½ tsp turmeric 1 tsp salt 1 large tomato, finely chopped 1 tbsp garam masala 2 tbsp fresh coriander, finely chopped 6 large sesame burger buns, sliced in half 4 tbsp tamarind chutney, shop bought 3 tbsp butter or oil 1 tsp Kashmiri chilli powder or sweet smoked paprika Method Prick the potatoes all over with a fork, place them on a microwave-safe plate and microwave on high power for 15–18 minutes, or until cooked through. Allow to cool until just warm and then peel off the skins and roughly mash.Heat the oil in a large, non-stick frying pan. Add the cauliflower and sauté over a medium-high heat for 5–6 minutes stirring all the time, until the cauliflower softens and browns quite well.Add the nigella seeds, chilli, ginger, coriander seeds, turmeric, salt, tomato, mashed potatoes and garam masala and stir well. It should resemble a dry mashed potato-like texture. If it seems too wet, keep cooking until it dries out a little. Add the fresh coriander and give everything a final mix. Allow to cool for 10 minutes.Use an ice cream scoop or large spoon to scoop the potato mixture onto the bottom half of each burger bun (about 180g/6oz per burger). Spread the inner part of the top of each bun with two teaspoons of tamarind chutney. Place the tops of the buns on top of the potato mixture and press to flatten slightly, until the mixture reaches the edges of the bun.Melt half of the butter in a large non-stick frying pan on a medium-low heat. Add half of the chilli powder and stir briefly. Place three burgers in the pan sesame side down so that the tops get coated with the spicy butter first. Use two flat-edged spatulas to help hold the burger as you toast both sides and the edges of the burgers. Remove from the pan and set aside while you repeat the toasting step with the remaining butter, chilli powder and three burgers. Prick the potatoes all over with a fork, place them on a microwave-safe plate and microwave on high power for 15–18 minutes, or until cooked through. Allow to cool until just warm and then peel off the skins and roughly mash. Prick the potatoes all over with a fork, place them on a microwave-safe plate and microwave on high power for 15–18 minutes, or until cooked through. Allow to cool until just warm and then peel off the skins and roughly mash. Heat the oil in a large, non-stick frying pan. Add the cauliflower and sauté over a medium-high heat for 5–6 minutes stirring all the time, until the cauliflower softens and browns quite well. Heat the oil in a large, non-stick frying pan. Add the cauliflower and sauté over a medium-high heat for 5–6 minutes stirring all the time, until the cauliflower softens and browns quite well. Add the nigella seeds, chilli, ginger, coriander seeds, turmeric, salt, tomato, mashed potatoes and garam masala and stir well. It should resemble a dry mashed potato-like texture. If it seems too wet, keep cooking until it dries out a little. Add the fresh coriander and give everything a final mix. Allow to cool for 10 minutes. Add the nigella seeds, chilli, ginger, coriander seeds, turmeric, salt, tomato, mashed potatoes and garam masala and stir well. It should resemble a dry mashed potato-like texture. If it seems too wet, keep cooking until it dries out a little. Add the fresh coriander and give everything a final mix. Allow to cool for 10 minutes. Use an ice cream scoop or large spoon to scoop the potato mixture onto the bottom half of each burger bun (about 180g/6oz per burger). Spread the inner part of the top of each bun with two teaspoons of tamarind chutney. Place the tops of the buns on top of the potato mixture and press to flatten slightly, until the mixture reaches the edges of the bun. Use an ice cream scoop or large spoon to scoop the potato mixture onto the bottom half of each burger bun (about 180g/6oz per burger). Spread the inner part of the top of each bun with two teaspoons of tamarind chutney. Place the tops of the buns on top of the potato mixture and press to flatten slightly, until the mixture reaches the edges of the bun. Melt half of the butter in a large non-stick frying pan on a medium-low heat. Add half of the chilli powder and stir briefly. Place three burgers in the pan sesame side down so that the tops get coated with the spicy butter first. Melt half of the butter in a large non-stick frying pan on a medium-low heat. Add half of the chilli powder and stir briefly. Place three burgers in the pan sesame side down so that the tops get coated with the spicy butter first. Use two flat-edged spatulas to help hold the burger as you toast both sides and the edges of the burgers. Remove from the pan and set aside while you repeat the toasting step with the remaining butter, chilli powder and three burgers. Use two flat-edged spatulas to help hold the burger as you toast both sides and the edges of the burgers. Remove from the pan and set aside while you repeat the toasting step with the remaining butter, chilli powder and three burgers. Recipe tips The burgers are delicious served with some fried green thin chillies. To make them - prick the chillies all over with a fork before flash frying until the skins blister and turn white in places."
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} | 61fc167f6f8263ec1c3f3ba0849130afbd1c1399fca33046bbeb7941123fbf2b | Spicy vodka pasta recipe
An average of 5.0 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/spicy_vodka_pasta_59283_16x9.jpg This saucy, spicy vodka pasta is packed with flavour and so easy to make – perfect for a cosy night in. 2 tbsp butter2 tbsp extra virgin olive oil½ onion, very finely chopped4 garlic cloves, finely chopped1 tsp dried chilli flakes200g/7oz tomato purée5 tbsp vodka300ml/½ pint double cream400g/14oz dried pasta, such as rigatoni50g/1¾oz Parmesan (or similar vegetarian hard cheese), grated, plus extra to servesalt and freshly ground black peppersmall handful basil leaves, to serve 2 tbsp butter 2 tbsp extra virgin olive oil ½ onion, very finely chopped 4 garlic cloves, finely chopped 1 tsp dried chilli flakes 200g/7oz tomato purée 5 tbsp vodka 300ml/½ pint double cream 400g/14oz dried pasta, such as rigatoni 50g/1¾oz Parmesan (or similar vegetarian hard cheese), grated, plus extra to serve salt and freshly ground black pepper small handful basil leaves, to serve Method Melt the butter and olive oil in a large frying pan over a medium heat.Add the onion, season with salt and pepper and reduce the heat to medium–low. Cook for about 5 minutes, stirring occasionally, until softened.Add the garlic and chilli flakes and cook, stirring frequently, for 1 minute.Turn the heat up to medium, add the tomato purée and season with salt and pepper. Cook for about 5 minutes, stirring frequently, until the tomato purée begins to darken and caramelise.Add the vodka and stir well, scraping any browned bits from the bottom of the pan. Cook, stirring occasionally, for 3 minutes.Add the cream and stir until well combined, then remove the pan from the heat.Cook the pasta in boiling salted water according to the packet instructions until al dente. Drain, reserving 200ml/7fl oz of the cooking water.Return the sauce to the hob over a medium–low heat. Add the pasta, Parmesan and a ladleful of the pasta cooking water. Cook and mix until the pasta is well coated and glossy, loosening with a little more of the pasta water if needed.To serve, scatter over some basil, Parmesan and freshly ground black pepper. Melt the butter and olive oil in a large frying pan over a medium heat. Melt the butter and olive oil in a large frying pan over a medium heat. Add the onion, season with salt and pepper and reduce the heat to medium–low. Cook for about 5 minutes, stirring occasionally, until softened. Add the onion, season with salt and pepper and reduce the heat to medium–low. Cook for about 5 minutes, stirring occasionally, until softened. Add the garlic and chilli flakes and cook, stirring frequently, for 1 minute. Add the garlic and chilli flakes and cook, stirring frequently, for 1 minute. Turn the heat up to medium, add the tomato purée and season with salt and pepper. Cook for about 5 minutes, stirring frequently, until the tomato purée begins to darken and caramelise. Turn the heat up to medium, add the tomato purée and season with salt and pepper. Cook for about 5 minutes, stirring frequently, until the tomato purée begins to darken and caramelise. Add the vodka and stir well, scraping any browned bits from the bottom of the pan. Cook, stirring occasionally, for 3 minutes. Add the vodka and stir well, scraping any browned bits from the bottom of the pan. Cook, stirring occasionally, for 3 minutes. Add the cream and stir until well combined, then remove the pan from the heat. Add the cream and stir until well combined, then remove the pan from the heat. Cook the pasta in boiling salted water according to the packet instructions until al dente. Drain, reserving 200ml/7fl oz of the cooking water. Cook the pasta in boiling salted water according to the packet instructions until al dente. Drain, reserving 200ml/7fl oz of the cooking water. Return the sauce to the hob over a medium–low heat. Add the pasta, Parmesan and a ladleful of the pasta cooking water. Cook and mix until the pasta is well coated and glossy, loosening with a little more of the pasta water if needed. Return the sauce to the hob over a medium–low heat. Add the pasta, Parmesan and a ladleful of the pasta cooking water. Cook and mix until the pasta is well coated and glossy, loosening with a little more of the pasta water if needed. To serve, scatter over some basil, Parmesan and freshly ground black pepper. To serve, scatter over some basil, Parmesan and freshly ground black pepper. | {
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"processing_date": "2025-09-05T00:00:00",
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"title": "Spicy vodka pasta recipe",
"content": "An average of 5.0 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/spicy_vodka_pasta_59283_16x9.jpg This saucy, spicy vodka pasta is packed with flavour and so easy to make – perfect for a cosy night in. 2 tbsp butter2 tbsp extra virgin olive oil½ onion, very finely chopped4 garlic cloves, finely chopped1 tsp dried chilli flakes200g/7oz tomato purée5 tbsp vodka300ml/½ pint double cream400g/14oz dried pasta, such as rigatoni50g/1¾oz Parmesan (or similar vegetarian hard cheese), grated, plus extra to servesalt and freshly ground black peppersmall handful basil leaves, to serve 2 tbsp butter 2 tbsp extra virgin olive oil ½ onion, very finely chopped 4 garlic cloves, finely chopped 1 tsp dried chilli flakes 200g/7oz tomato purée 5 tbsp vodka 300ml/½ pint double cream 400g/14oz dried pasta, such as rigatoni 50g/1¾oz Parmesan (or similar vegetarian hard cheese), grated, plus extra to serve salt and freshly ground black pepper small handful basil leaves, to serve Method Melt the butter and olive oil in a large frying pan over a medium heat.Add the onion, season with salt and pepper and reduce the heat to medium–low. Cook for about 5 minutes, stirring occasionally, until softened.Add the garlic and chilli flakes and cook, stirring frequently, for 1 minute.Turn the heat up to medium, add the tomato purée and season with salt and pepper. Cook for about 5 minutes, stirring frequently, until the tomato purée begins to darken and caramelise.Add the vodka and stir well, scraping any browned bits from the bottom of the pan. Cook, stirring occasionally, for 3 minutes.Add the cream and stir until well combined, then remove the pan from the heat.Cook the pasta in boiling salted water according to the packet instructions until al dente. Drain, reserving 200ml/7fl oz of the cooking water.Return the sauce to the hob over a medium–low heat. Add the pasta, Parmesan and a ladleful of the pasta cooking water. Cook and mix until the pasta is well coated and glossy, loosening with a little more of the pasta water if needed.To serve, scatter over some basil, Parmesan and freshly ground black pepper. Melt the butter and olive oil in a large frying pan over a medium heat. Melt the butter and olive oil in a large frying pan over a medium heat. Add the onion, season with salt and pepper and reduce the heat to medium–low. Cook for about 5 minutes, stirring occasionally, until softened. Add the onion, season with salt and pepper and reduce the heat to medium–low. Cook for about 5 minutes, stirring occasionally, until softened. Add the garlic and chilli flakes and cook, stirring frequently, for 1 minute. Add the garlic and chilli flakes and cook, stirring frequently, for 1 minute. Turn the heat up to medium, add the tomato purée and season with salt and pepper. Cook for about 5 minutes, stirring frequently, until the tomato purée begins to darken and caramelise. Turn the heat up to medium, add the tomato purée and season with salt and pepper. Cook for about 5 minutes, stirring frequently, until the tomato purée begins to darken and caramelise. Add the vodka and stir well, scraping any browned bits from the bottom of the pan. Cook, stirring occasionally, for 3 minutes. Add the vodka and stir well, scraping any browned bits from the bottom of the pan. Cook, stirring occasionally, for 3 minutes. Add the cream and stir until well combined, then remove the pan from the heat. Add the cream and stir until well combined, then remove the pan from the heat. Cook the pasta in boiling salted water according to the packet instructions until al dente. Drain, reserving 200ml/7fl oz of the cooking water. Cook the pasta in boiling salted water according to the packet instructions until al dente. Drain, reserving 200ml/7fl oz of the cooking water. Return the sauce to the hob over a medium–low heat. Add the pasta, Parmesan and a ladleful of the pasta cooking water. Cook and mix until the pasta is well coated and glossy, loosening with a little more of the pasta water if needed. Return the sauce to the hob over a medium–low heat. Add the pasta, Parmesan and a ladleful of the pasta cooking water. Cook and mix until the pasta is well coated and glossy, loosening with a little more of the pasta water if needed. To serve, scatter over some basil, Parmesan and freshly ground black pepper. To serve, scatter over some basil, Parmesan and freshly ground black pepper."
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} | 393a1f0510ecd3685b5265988b61c82714e372a37c12b83c833100a058a8487f | Halloumi pasta with cherry tomatoes recipe
An average of 4.6 out of 5 stars from 51 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pennewithhaloumiandc_92783_16x9.jpg Halloumi, cherry tomatoes, oregano and flecks of chilli combine to make a stunning midweek pasta supper. 250g/9oz cherry tomatoes, on the vine1 tbsp olive oil1 red onion, peeled, finely chopped2 garlic cloves, peeled, finely chopped1 red chilli, finely chopped250g/9oz halloumi cheese, cut into 1cm/½in cubes400g/14oz canned cherry tomatoes1 tbsp chopped fresh oregano leavessalt and freshly ground black pepper400g/14oz fresh penne, cooked according to packet instructions 250g/9oz cherry tomatoes, on the vine 1 tbsp olive oil 1 red onion, peeled, finely chopped 2 garlic cloves, peeled, finely chopped 1 red chilli, finely chopped 250g/9oz halloumi cheese, cut into 1cm/½in cubes 400g/14oz canned cherry tomatoes 1 tbsp chopped fresh oregano leaves salt and freshly ground black pepper 400g/14oz fresh penne, cooked according to packet instructions 1 tsp Dijon mustard1 tbsp white wine vinegar3 tbsp extra virgin olive oilsalt and freshly ground black pepper75g/3oz rocket leaves1 head Little Gem lettuce, cut in half lengthways, leaves separated, washed75g/3oz lamb's lettuce or other salad leaves3 tbsp freshly grated Parmesan (or alternative vegetarian hard cheese) 1 tsp Dijon mustard 1 tbsp white wine vinegar 3 tbsp extra virgin olive oil salt and freshly ground black pepper 75g/3oz rocket leaves 1 head Little Gem lettuce, cut in half lengthways, leaves separated, washed 75g/3oz lamb's lettuce or other salad leaves 3 tbsp freshly grated Parmesan (or alternative vegetarian hard cheese) Method For the pasta, heat a frying pan until hot over a medium heat, add the fresh cherry tomatoes and fry for 4-5 minutes, or until just softened. Remove from the pan and set aside.Add the olive oil, red onion, garlic and chilli to the pan the tomatoes were cooked in and fry for 2-3 minutes.Add the halloumi cheese and cook for 1-2 minutes on each side, or until pale golden-brown on both sides. Add the canned cherry tomatoes and bring to the boil, then reduce the heat and simmer for 2-3 minutes. Add the fresh cherry tomatoes and oregano and cook for a further minute. Season, to taste, with salt and freshly ground black pepper.Add the cooked pasta to the pan and mix gently until well combined.For the salad, whisk the mustard and vinegar together in a bowl, then whisk in the olive oil. Season, to taste, with salt and freshly ground black pepper.Place all the salad leaves into a bowl and pour over the dressing. Stir until well combined.To serve, spoon the pasta onto four serving plates and sprinkle over the grated parmesan. Spoon the dressed salad alongside. For the pasta, heat a frying pan until hot over a medium heat, add the fresh cherry tomatoes and fry for 4-5 minutes, or until just softened. Remove from the pan and set aside. For the pasta, heat a frying pan until hot over a medium heat, add the fresh cherry tomatoes and fry for 4-5 minutes, or until just softened. Remove from the pan and set aside. Add the olive oil, red onion, garlic and chilli to the pan the tomatoes were cooked in and fry for 2-3 minutes. Add the olive oil, red onion, garlic and chilli to the pan the tomatoes were cooked in and fry for 2-3 minutes. Add the halloumi cheese and cook for 1-2 minutes on each side, or until pale golden-brown on both sides. Add the canned cherry tomatoes and bring to the boil, then reduce the heat and simmer for 2-3 minutes. Add the fresh cherry tomatoes and oregano and cook for a further minute. Season, to taste, with salt and freshly ground black pepper. Add the halloumi cheese and cook for 1-2 minutes on each side, or until pale golden-brown on both sides. Add the canned cherry tomatoes and bring to the boil, then reduce the heat and simmer for 2-3 minutes. Add the fresh cherry tomatoes and oregano and cook for a further minute. Season, to taste, with salt and freshly ground black pepper. Add the cooked pasta to the pan and mix gently until well combined. Add the cooked pasta to the pan and mix gently until well combined. For the salad, whisk the mustard and vinegar together in a bowl, then whisk in the olive oil. Season, to taste, with salt and freshly ground black pepper. For the salad, whisk the mustard and vinegar together in a bowl, then whisk in the olive oil. Season, to taste, with salt and freshly ground black pepper. Place all the salad leaves into a bowl and pour over the dressing. Stir until well combined. Place all the salad leaves into a bowl and pour over the dressing. Stir until well combined. To serve, spoon the pasta onto four serving plates and sprinkle over the grated parmesan. Spoon the dressed salad alongside. To serve, spoon the pasta onto four serving plates and sprinkle over the grated parmesan. Spoon the dressed salad alongside. | {
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"title": "Halloumi pasta with cherry tomatoes recipe",
"content": "An average of 4.6 out of 5 stars from 51 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pennewithhaloumiandc_92783_16x9.jpg Halloumi, cherry tomatoes, oregano and flecks of chilli combine to make a stunning midweek pasta supper. 250g/9oz cherry tomatoes, on the vine1 tbsp olive oil1 red onion, peeled, finely chopped2 garlic cloves, peeled, finely chopped1 red chilli, finely chopped250g/9oz halloumi cheese, cut into 1cm/½in cubes400g/14oz canned cherry tomatoes1 tbsp chopped fresh oregano leavessalt and freshly ground black pepper400g/14oz fresh penne, cooked according to packet instructions 250g/9oz cherry tomatoes, on the vine 1 tbsp olive oil 1 red onion, peeled, finely chopped 2 garlic cloves, peeled, finely chopped 1 red chilli, finely chopped 250g/9oz halloumi cheese, cut into 1cm/½in cubes 400g/14oz canned cherry tomatoes 1 tbsp chopped fresh oregano leaves salt and freshly ground black pepper 400g/14oz fresh penne, cooked according to packet instructions 1 tsp Dijon mustard1 tbsp white wine vinegar3 tbsp extra virgin olive oilsalt and freshly ground black pepper75g/3oz rocket leaves1 head Little Gem lettuce, cut in half lengthways, leaves separated, washed75g/3oz lamb's lettuce or other salad leaves3 tbsp freshly grated Parmesan (or alternative vegetarian hard cheese) 1 tsp Dijon mustard 1 tbsp white wine vinegar 3 tbsp extra virgin olive oil salt and freshly ground black pepper 75g/3oz rocket leaves 1 head Little Gem lettuce, cut in half lengthways, leaves separated, washed 75g/3oz lamb's lettuce or other salad leaves 3 tbsp freshly grated Parmesan (or alternative vegetarian hard cheese) Method For the pasta, heat a frying pan until hot over a medium heat, add the fresh cherry tomatoes and fry for 4-5 minutes, or until just softened. Remove from the pan and set aside.Add the olive oil, red onion, garlic and chilli to the pan the tomatoes were cooked in and fry for 2-3 minutes.Add the halloumi cheese and cook for 1-2 minutes on each side, or until pale golden-brown on both sides. Add the canned cherry tomatoes and bring to the boil, then reduce the heat and simmer for 2-3 minutes. Add the fresh cherry tomatoes and oregano and cook for a further minute. Season, to taste, with salt and freshly ground black pepper.Add the cooked pasta to the pan and mix gently until well combined.For the salad, whisk the mustard and vinegar together in a bowl, then whisk in the olive oil. Season, to taste, with salt and freshly ground black pepper.Place all the salad leaves into a bowl and pour over the dressing. Stir until well combined.To serve, spoon the pasta onto four serving plates and sprinkle over the grated parmesan. Spoon the dressed salad alongside. For the pasta, heat a frying pan until hot over a medium heat, add the fresh cherry tomatoes and fry for 4-5 minutes, or until just softened. Remove from the pan and set aside. For the pasta, heat a frying pan until hot over a medium heat, add the fresh cherry tomatoes and fry for 4-5 minutes, or until just softened. Remove from the pan and set aside. Add the olive oil, red onion, garlic and chilli to the pan the tomatoes were cooked in and fry for 2-3 minutes. Add the olive oil, red onion, garlic and chilli to the pan the tomatoes were cooked in and fry for 2-3 minutes. Add the halloumi cheese and cook for 1-2 minutes on each side, or until pale golden-brown on both sides. Add the canned cherry tomatoes and bring to the boil, then reduce the heat and simmer for 2-3 minutes. Add the fresh cherry tomatoes and oregano and cook for a further minute. Season, to taste, with salt and freshly ground black pepper. Add the halloumi cheese and cook for 1-2 minutes on each side, or until pale golden-brown on both sides. Add the canned cherry tomatoes and bring to the boil, then reduce the heat and simmer for 2-3 minutes. Add the fresh cherry tomatoes and oregano and cook for a further minute. Season, to taste, with salt and freshly ground black pepper. Add the cooked pasta to the pan and mix gently until well combined. Add the cooked pasta to the pan and mix gently until well combined. For the salad, whisk the mustard and vinegar together in a bowl, then whisk in the olive oil. Season, to taste, with salt and freshly ground black pepper. For the salad, whisk the mustard and vinegar together in a bowl, then whisk in the olive oil. Season, to taste, with salt and freshly ground black pepper. Place all the salad leaves into a bowl and pour over the dressing. Stir until well combined. Place all the salad leaves into a bowl and pour over the dressing. Stir until well combined. To serve, spoon the pasta onto four serving plates and sprinkle over the grated parmesan. Spoon the dressed salad alongside. To serve, spoon the pasta onto four serving plates and sprinkle over the grated parmesan. Spoon the dressed salad alongside."
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} | e01fff61a46657e51284d0e8f2ff722d40376cac8a6f426133ddd84fa5d145e8 | Lentil, courgette and feta pasta bake recipe
An average of 3.7 out of 5 stars from 46 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/lentil_courgette_and_35369_16x9.jpg This is the definition of stress-free cooking. You don’t even need to cook the pasta before tipping everything into a dish and baking. A creamy, rich pasta bake that is full of goodness will emerge from the oven. 300g/10½oz dried short pasta, such as penne, fusilli, casarecce or gemelli400g tin chopped tomatoes150g/5½oz cooked lentils30g/1oz tomato purée2 courgettes, grated3 garlic cloves, grated1 tsp dried oregano600ml/20fl oz hot low-sodium vegetable stock200g/7oz block fetasmall bunch basil, roughly torn salt and freshly ground black peppergreen salad, to serve 300g/10½oz dried short pasta, such as penne, fusilli, casarecce or gemelli 400g tin chopped tomatoes 150g/5½oz cooked lentils 30g/1oz tomato purée 2 courgettes, grated 3 garlic cloves, grated 1 tsp dried oregano 600ml/20fl oz hot low-sodium vegetable stock 200g/7oz block feta small bunch basil, roughly torn salt and freshly ground black pepper green salad, to serve Method Preheat the oven to 200C/180C Fan/Gas 6. Tip the pasta, tomatoes, lentils, tomato purée, courgettes, garlic and oregano into an ovenproof dish, then pour over the stock and season with salt and pepper. Give everything a good mix, then nestle the block of feta in the middle. Cover the dish tightly with kitchen foil, then bake for 30 minutes.Remove the foil, then return the dish to the oven for a further 20 minutes. Remove from the oven, add the basil, then stir everything together until the cheese has melted through the pasta to create a creamy sauce. Serve with a simple green salad. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Tip the pasta, tomatoes, lentils, tomato purée, courgettes, garlic and oregano into an ovenproof dish, then pour over the stock and season with salt and pepper. Give everything a good mix, then nestle the block of feta in the middle. Tip the pasta, tomatoes, lentils, tomato purée, courgettes, garlic and oregano into an ovenproof dish, then pour over the stock and season with salt and pepper. Give everything a good mix, then nestle the block of feta in the middle. Cover the dish tightly with kitchen foil, then bake for 30 minutes. Cover the dish tightly with kitchen foil, then bake for 30 minutes. Remove the foil, then return the dish to the oven for a further 20 minutes. Remove the foil, then return the dish to the oven for a further 20 minutes. Remove from the oven, add the basil, then stir everything together until the cheese has melted through the pasta to create a creamy sauce. Serve with a simple green salad. Remove from the oven, add the basil, then stir everything together until the cheese has melted through the pasta to create a creamy sauce. Serve with a simple green salad. | {
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"url": "https://www.bbc.co.uk/food/recipes/lentil_courgette_and_35369",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
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"title": "Lentil, courgette and feta pasta bake recipe",
"content": "An average of 3.7 out of 5 stars from 46 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/lentil_courgette_and_35369_16x9.jpg This is the definition of stress-free cooking. You don’t even need to cook the pasta before tipping everything into a dish and baking. A creamy, rich pasta bake that is full of goodness will emerge from the oven. 300g/10½oz dried short pasta, such as penne, fusilli, casarecce or gemelli400g tin chopped tomatoes150g/5½oz cooked lentils30g/1oz tomato purée2 courgettes, grated3 garlic cloves, grated1 tsp dried oregano600ml/20fl oz hot low-sodium vegetable stock200g/7oz block fetasmall bunch basil, roughly torn salt and freshly ground black peppergreen salad, to serve 300g/10½oz dried short pasta, such as penne, fusilli, casarecce or gemelli 400g tin chopped tomatoes 150g/5½oz cooked lentils 30g/1oz tomato purée 2 courgettes, grated 3 garlic cloves, grated 1 tsp dried oregano 600ml/20fl oz hot low-sodium vegetable stock 200g/7oz block feta small bunch basil, roughly torn salt and freshly ground black pepper green salad, to serve Method Preheat the oven to 200C/180C Fan/Gas 6. Tip the pasta, tomatoes, lentils, tomato purée, courgettes, garlic and oregano into an ovenproof dish, then pour over the stock and season with salt and pepper. Give everything a good mix, then nestle the block of feta in the middle. Cover the dish tightly with kitchen foil, then bake for 30 minutes.Remove the foil, then return the dish to the oven for a further 20 minutes. Remove from the oven, add the basil, then stir everything together until the cheese has melted through the pasta to create a creamy sauce. Serve with a simple green salad. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Tip the pasta, tomatoes, lentils, tomato purée, courgettes, garlic and oregano into an ovenproof dish, then pour over the stock and season with salt and pepper. Give everything a good mix, then nestle the block of feta in the middle. Tip the pasta, tomatoes, lentils, tomato purée, courgettes, garlic and oregano into an ovenproof dish, then pour over the stock and season with salt and pepper. Give everything a good mix, then nestle the block of feta in the middle. Cover the dish tightly with kitchen foil, then bake for 30 minutes. Cover the dish tightly with kitchen foil, then bake for 30 minutes. Remove the foil, then return the dish to the oven for a further 20 minutes. Remove the foil, then return the dish to the oven for a further 20 minutes. Remove from the oven, add the basil, then stir everything together until the cheese has melted through the pasta to create a creamy sauce. Serve with a simple green salad. Remove from the oven, add the basil, then stir everything together until the cheese has melted through the pasta to create a creamy sauce. Serve with a simple green salad."
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} | c3b67d276dca4639d0506306716d4bed4a47f1248a6b027443c285876c9098b1 | Roasted butternut squash recipe
An average of 4.9 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roastedbutternutsqua_89911_16x9.jpg Fresh herbs and seasoning set off the sweetness of the butternut squash in this recipe. Just let the oven work its magic. 1 large or 2 small butternut squash, cut into quarters lengthways, seeds removedolive oil, for drizzling2 tbsp buttersalt and freshly ground black pepperfew sprigs fresh thyme, leaves only, plus few sprigs fresh thyme, left whole 1 large or 2 small butternut squash, cut into quarters lengthways, seeds removed olive oil, for drizzling 2 tbsp butter salt and freshly ground black pepper few sprigs fresh thyme, leaves only, plus few sprigs fresh thyme, left whole Method Preheat oven to 180C/350F/Gas 4.Place the squash in a roasting tin, cut-sides up.Drizzle over the olive oil and dot with the butter. Season, to taste, with salt and freshly ground black pepper, then scatter over the thyme leaves and the whole sprigs of thyme.Roast in the oven for 45-50 minutes, or until the squash is tender and has turned golden-brown in places. Preheat oven to 180C/350F/Gas 4. Preheat oven to 180C/350F/Gas 4. Place the squash in a roasting tin, cut-sides up. Place the squash in a roasting tin, cut-sides up. Drizzle over the olive oil and dot with the butter. Season, to taste, with salt and freshly ground black pepper, then scatter over the thyme leaves and the whole sprigs of thyme. Drizzle over the olive oil and dot with the butter. Season, to taste, with salt and freshly ground black pepper, then scatter over the thyme leaves and the whole sprigs of thyme. Roast in the oven for 45-50 minutes, or until the squash is tender and has turned golden-brown in places. Roast in the oven for 45-50 minutes, or until the squash is tender and has turned golden-brown in places. | {
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"content": "An average of 4.9 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roastedbutternutsqua_89911_16x9.jpg Fresh herbs and seasoning set off the sweetness of the butternut squash in this recipe. Just let the oven work its magic. 1 large or 2 small butternut squash, cut into quarters lengthways, seeds removedolive oil, for drizzling2 tbsp buttersalt and freshly ground black pepperfew sprigs fresh thyme, leaves only, plus few sprigs fresh thyme, left whole 1 large or 2 small butternut squash, cut into quarters lengthways, seeds removed olive oil, for drizzling 2 tbsp butter salt and freshly ground black pepper few sprigs fresh thyme, leaves only, plus few sprigs fresh thyme, left whole Method Preheat oven to 180C/350F/Gas 4.Place the squash in a roasting tin, cut-sides up.Drizzle over the olive oil and dot with the butter. Season, to taste, with salt and freshly ground black pepper, then scatter over the thyme leaves and the whole sprigs of thyme.Roast in the oven for 45-50 minutes, or until the squash is tender and has turned golden-brown in places. Preheat oven to 180C/350F/Gas 4. Preheat oven to 180C/350F/Gas 4. Place the squash in a roasting tin, cut-sides up. Place the squash in a roasting tin, cut-sides up. Drizzle over the olive oil and dot with the butter. Season, to taste, with salt and freshly ground black pepper, then scatter over the thyme leaves and the whole sprigs of thyme. Drizzle over the olive oil and dot with the butter. Season, to taste, with salt and freshly ground black pepper, then scatter over the thyme leaves and the whole sprigs of thyme. Roast in the oven for 45-50 minutes, or until the squash is tender and has turned golden-brown in places. Roast in the oven for 45-50 minutes, or until the squash is tender and has turned golden-brown in places."
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} | 8b20e8b2faa9baac334334cf19cc27c3ddfd06fdfc8d95094ebc4400136f4bb7 | Broccoli stir-fry recipe
Garlic, chilli and broccoli stir-fry An average of 3.9 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/garlicchilliandbrocc_90660_16x9.jpg Skip the boiled broccoli and keep the crunch with this speedy broccoli stir-fry. 1 tbsp olive oil85g/3oz broccoli, cut into florets1 garlic clove, chopped½ red chilli, finely chopped2 tbsp soy sauce1 tsp sesame oil½ lime, juice onlysalt and freshly ground black pepper 1 tbsp olive oil 85g/3oz broccoli, cut into florets 1 garlic clove, chopped ½ red chilli, finely chopped 2 tbsp soy sauce 1 tsp sesame oil ½ lime, juice only salt and freshly ground black pepper Method Heat the olive oil in a wok, add the broccoli and fry for 2-3 minutes, or until starting to soften, then add the garlic and chilli and fry for 1-2 minutes.Add the soy sauce, sesame oil, lime juice, salt and freshly ground black pepper and fry for 1-2 minutes, or until the broccoli is tender.To serve, spoon the stir-fry into a bowl and serve as a side dish. Heat the olive oil in a wok, add the broccoli and fry for 2-3 minutes, or until starting to soften, then add the garlic and chilli and fry for 1-2 minutes. Heat the olive oil in a wok, add the broccoli and fry for 2-3 minutes, or until starting to soften, then add the garlic and chilli and fry for 1-2 minutes. Add the soy sauce, sesame oil, lime juice, salt and freshly ground black pepper and fry for 1-2 minutes, or until the broccoli is tender. Add the soy sauce, sesame oil, lime juice, salt and freshly ground black pepper and fry for 1-2 minutes, or until the broccoli is tender. To serve, spoon the stir-fry into a bowl and serve as a side dish. To serve, spoon the stir-fry into a bowl and serve as a side dish. | {
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"content": "Garlic, chilli and broccoli stir-fry An average of 3.9 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/garlicchilliandbrocc_90660_16x9.jpg Skip the boiled broccoli and keep the crunch with this speedy broccoli stir-fry. 1 tbsp olive oil85g/3oz broccoli, cut into florets1 garlic clove, chopped½ red chilli, finely chopped2 tbsp soy sauce1 tsp sesame oil½ lime, juice onlysalt and freshly ground black pepper 1 tbsp olive oil 85g/3oz broccoli, cut into florets 1 garlic clove, chopped ½ red chilli, finely chopped 2 tbsp soy sauce 1 tsp sesame oil ½ lime, juice only salt and freshly ground black pepper Method Heat the olive oil in a wok, add the broccoli and fry for 2-3 minutes, or until starting to soften, then add the garlic and chilli and fry for 1-2 minutes.Add the soy sauce, sesame oil, lime juice, salt and freshly ground black pepper and fry for 1-2 minutes, or until the broccoli is tender.To serve, spoon the stir-fry into a bowl and serve as a side dish. Heat the olive oil in a wok, add the broccoli and fry for 2-3 minutes, or until starting to soften, then add the garlic and chilli and fry for 1-2 minutes. Heat the olive oil in a wok, add the broccoli and fry for 2-3 minutes, or until starting to soften, then add the garlic and chilli and fry for 1-2 minutes. Add the soy sauce, sesame oil, lime juice, salt and freshly ground black pepper and fry for 1-2 minutes, or until the broccoli is tender. Add the soy sauce, sesame oil, lime juice, salt and freshly ground black pepper and fry for 1-2 minutes, or until the broccoli is tender. To serve, spoon the stir-fry into a bowl and serve as a side dish. To serve, spoon the stir-fry into a bowl and serve as a side dish."
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} | faffc1dfb106a788e353ff30751edabf5f66f2c1d3bc735d6561af0531fb09f1 | Mushroom, pea and carrot ramen with chilli oil recipe
An average of 4.6 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/mushroom_pea_and_carrot_74276_16x9.jpg Dr Rupy makes a quick chilli oil that makes all the difference to his speedy mushroom ramen. In November 2023, this recipe was costed at an average of £1.46 per portion when checking prices at four UK supermarkets. The recipe is designed to be made in conjunction with a low-cost store-cupboard. Each serving provides 427 kcal, 15.5g protein, 30.7g carbohydrate (of which 13.2g sugars), 25.2g fat (of which 4.5g saturates), 7.4g fibre and 3.35g salt. 1½ tsp dried chilli flakes6 tbsp olive oil½ tsp ground cinnamon3 tbsp soy sauce1 garlic clove, grated1 tsp honey, agave syrup or caster sugar 1½ tsp dried chilli flakes 6 tbsp olive oil ½ tsp ground cinnamon 3 tbsp soy sauce 1 garlic clove, grated 1 tsp honey, agave syrup or caster sugar 6 free-range eggs2 tbsp olive oil300g/10½oz onion, diced350g/12oz mushrooms, thinly sliced5cm/2in piece fresh root ginger, peeled and grated2 garlic cloves, grated2 tsp freshly ground black pepper3 tbsp soy sauce2 vegetable stock cubes400g/14oz ramen, wholewheat or any type of dried noodles300g/10½oz carrots, peeled and finely diced300g/10½oz frozen peas, thawed 6 free-range eggs 2 tbsp olive oil 300g/10½oz onion, diced 350g/12oz mushrooms, thinly sliced 5cm/2in piece fresh root ginger, peeled and grated 2 garlic cloves, grated 2 tsp freshly ground black pepper 3 tbsp soy sauce 2 vegetable stock cubes 400g/14oz ramen, wholewheat or any type of dried noodles 300g/10½oz carrots, peeled and finely diced 300g/10½oz frozen peas, thawed Method To make the chilli oil, stir all of the ingredients together in a small bowl and set aside.To make the ramen, boil the eggs in a small saucepan of simmering water for 7–8 minutes. Remove and plunge into a bowl of cold water for a few minutes before peeling, halving and setting the eggs aside.Heat the oil in a large saucepan and fry the onion and mushrooms for 6–7 minutes. Add the ginger, garlic, pepper and soy sauce and stir for 30 seconds. Crumble in the stock cubes, pour in 1.5 litres/2¾ pints water and bring to a simmer for 5 minutes.Prepare the noodles according to the packet instructions (if using rice noodles that take 8 minutes to cook, add them to the saucepan now).Add the carrots, peas and cooked noodles to the pan. Simmer for another 3 minutes until the vegetables have slightly softened. Serve the ramen in six deep bowls, topped with 2 egg halves and drizzled with the chilli oil. To make the chilli oil, stir all of the ingredients together in a small bowl and set aside. To make the chilli oil, stir all of the ingredients together in a small bowl and set aside. To make the ramen, boil the eggs in a small saucepan of simmering water for 7–8 minutes. Remove and plunge into a bowl of cold water for a few minutes before peeling, halving and setting the eggs aside. To make the ramen, boil the eggs in a small saucepan of simmering water for 7–8 minutes. Remove and plunge into a bowl of cold water for a few minutes before peeling, halving and setting the eggs aside. Heat the oil in a large saucepan and fry the onion and mushrooms for 6–7 minutes. Add the ginger, garlic, pepper and soy sauce and stir for 30 seconds. Crumble in the stock cubes, pour in 1.5 litres/2¾ pints water and bring to a simmer for 5 minutes. Heat the oil in a large saucepan and fry the onion and mushrooms for 6–7 minutes. Add the ginger, garlic, pepper and soy sauce and stir for 30 seconds. Crumble in the stock cubes, pour in 1.5 litres/2¾ pints water and bring to a simmer for 5 minutes. Prepare the noodles according to the packet instructions (if using rice noodles that take 8 minutes to cook, add them to the saucepan now). Prepare the noodles according to the packet instructions (if using rice noodles that take 8 minutes to cook, add them to the saucepan now). Add the carrots, peas and cooked noodles to the pan. Simmer for another 3 minutes until the vegetables have slightly softened. Serve the ramen in six deep bowls, topped with 2 egg halves and drizzled with the chilli oil. Add the carrots, peas and cooked noodles to the pan. Simmer for another 3 minutes until the vegetables have slightly softened. Serve the ramen in six deep bowls, topped with 2 egg halves and drizzled with the chilli oil. Recipe tips Often the cheapest way to buy noodles is packets of instant noodles. The noodles are plain but come with a flavour sachet that can be discarded. | {
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"title": "Mushroom, pea and carrot ramen with chilli oil recipe",
"content": "An average of 4.6 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/mushroom_pea_and_carrot_74276_16x9.jpg Dr Rupy makes a quick chilli oil that makes all the difference to his speedy mushroom ramen. In November 2023, this recipe was costed at an average of £1.46 per portion when checking prices at four UK supermarkets. The recipe is designed to be made in conjunction with a low-cost store-cupboard. Each serving provides 427 kcal, 15.5g protein, 30.7g carbohydrate (of which 13.2g sugars), 25.2g fat (of which 4.5g saturates), 7.4g fibre and 3.35g salt. 1½ tsp dried chilli flakes6 tbsp olive oil½ tsp ground cinnamon3 tbsp soy sauce1 garlic clove, grated1 tsp honey, agave syrup or caster sugar 1½ tsp dried chilli flakes 6 tbsp olive oil ½ tsp ground cinnamon 3 tbsp soy sauce 1 garlic clove, grated 1 tsp honey, agave syrup or caster sugar 6 free-range eggs2 tbsp olive oil300g/10½oz onion, diced350g/12oz mushrooms, thinly sliced5cm/2in piece fresh root ginger, peeled and grated2 garlic cloves, grated2 tsp freshly ground black pepper3 tbsp soy sauce2 vegetable stock cubes400g/14oz ramen, wholewheat or any type of dried noodles300g/10½oz carrots, peeled and finely diced300g/10½oz frozen peas, thawed 6 free-range eggs 2 tbsp olive oil 300g/10½oz onion, diced 350g/12oz mushrooms, thinly sliced 5cm/2in piece fresh root ginger, peeled and grated 2 garlic cloves, grated 2 tsp freshly ground black pepper 3 tbsp soy sauce 2 vegetable stock cubes 400g/14oz ramen, wholewheat or any type of dried noodles 300g/10½oz carrots, peeled and finely diced 300g/10½oz frozen peas, thawed Method To make the chilli oil, stir all of the ingredients together in a small bowl and set aside.To make the ramen, boil the eggs in a small saucepan of simmering water for 7–8 minutes. Remove and plunge into a bowl of cold water for a few minutes before peeling, halving and setting the eggs aside.Heat the oil in a large saucepan and fry the onion and mushrooms for 6–7 minutes. Add the ginger, garlic, pepper and soy sauce and stir for 30 seconds. Crumble in the stock cubes, pour in 1.5 litres/2¾ pints water and bring to a simmer for 5 minutes.Prepare the noodles according to the packet instructions (if using rice noodles that take 8 minutes to cook, add them to the saucepan now).Add the carrots, peas and cooked noodles to the pan. Simmer for another 3 minutes until the vegetables have slightly softened. Serve the ramen in six deep bowls, topped with 2 egg halves and drizzled with the chilli oil. To make the chilli oil, stir all of the ingredients together in a small bowl and set aside. To make the chilli oil, stir all of the ingredients together in a small bowl and set aside. To make the ramen, boil the eggs in a small saucepan of simmering water for 7–8 minutes. Remove and plunge into a bowl of cold water for a few minutes before peeling, halving and setting the eggs aside. To make the ramen, boil the eggs in a small saucepan of simmering water for 7–8 minutes. Remove and plunge into a bowl of cold water for a few minutes before peeling, halving and setting the eggs aside. Heat the oil in a large saucepan and fry the onion and mushrooms for 6–7 minutes. Add the ginger, garlic, pepper and soy sauce and stir for 30 seconds. Crumble in the stock cubes, pour in 1.5 litres/2¾ pints water and bring to a simmer for 5 minutes. Heat the oil in a large saucepan and fry the onion and mushrooms for 6–7 minutes. Add the ginger, garlic, pepper and soy sauce and stir for 30 seconds. Crumble in the stock cubes, pour in 1.5 litres/2¾ pints water and bring to a simmer for 5 minutes. Prepare the noodles according to the packet instructions (if using rice noodles that take 8 minutes to cook, add them to the saucepan now). Prepare the noodles according to the packet instructions (if using rice noodles that take 8 minutes to cook, add them to the saucepan now). Add the carrots, peas and cooked noodles to the pan. Simmer for another 3 minutes until the vegetables have slightly softened. Serve the ramen in six deep bowls, topped with 2 egg halves and drizzled with the chilli oil. Add the carrots, peas and cooked noodles to the pan. Simmer for another 3 minutes until the vegetables have slightly softened. Serve the ramen in six deep bowls, topped with 2 egg halves and drizzled with the chilli oil. Recipe tips Often the cheapest way to buy noodles is packets of instant noodles. The noodles are plain but come with a flavour sachet that can be discarded."
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} | 788c0aa3105f4456be9edb9ddd93df2011dbb987842ec5b74c557f8f2e06bbba | Masala cauliflower soup recipe
An average of 4.2 out of 5 stars from 23 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/masala_cauli_soup_34192_16x9.jpg Dr Rupy’s warming cauliflower soup is the perfect pick-me-up on a cold winter’s lunchtime. In November 2023, this recipe was costed at an average of £1.41 per portion when checking prices at four UK supermarkets. The recipe is designed to be made in conjunction with a low-cost store-cupboard. 2 tbsp olive oil200g/7oz onion, roughly chopped2 tbsp garam masala, plus extra to garnish5cm/2in piece fresh root ginger, peeled and finely grated1 tsp chilli flakes (optional)400g/14oz cauliflower, roughly chopped into small pieces or coarsely grated400g tin green lentils, drained and rinsed200g/7oz frozen or fresh spinach, thawed if frozen2 vegetable stock cubes1 lemon, juice onlysalt and freshly ground black pepper 2 tbsp olive oil 200g/7oz onion, roughly chopped 2 tbsp garam masala, plus extra to garnish 5cm/2in piece fresh root ginger, peeled and finely grated 1 tsp chilli flakes (optional) 400g/14oz cauliflower, roughly chopped into small pieces or coarsely grated 400g tin green lentils, drained and rinsed 200g/7oz frozen or fresh spinach, thawed if frozen 2 vegetable stock cubes 1 lemon, juice only salt and freshly ground black pepper Method Heat the oil in a large saucepan over a medium heat and add the onion. Season with salt and pepper and fry the onions for 6–7 minutes or until softened. Add the garam masala, ginger and chilli flakes, if using and stir for 30 seconds. Add the cauliflower, lentils and spinach to the pan and stir for 3–4 minutes until fragrant. Pour in 800ml/1½ pint hot water and crumble in the stock cubes. Bring to the boil and then simmer, covered, for about 10 minutes or until the cauliflower is soft.Remove from the heat and blend with a stick blender. (You can also use a food processor or blender, but you may need to work in batches.) Add the lemon juice and season with salt and pepper.Serve the soup in warmed bowls with a sprinkle of garam masala on top. Heat the oil in a large saucepan over a medium heat and add the onion. Season with salt and pepper and fry the onions for 6–7 minutes or until softened. Add the garam masala, ginger and chilli flakes, if using and stir for 30 seconds. Heat the oil in a large saucepan over a medium heat and add the onion. Season with salt and pepper and fry the onions for 6–7 minutes or until softened. Add the garam masala, ginger and chilli flakes, if using and stir for 30 seconds. Add the cauliflower, lentils and spinach to the pan and stir for 3–4 minutes until fragrant. Pour in 800ml/1½ pint hot water and crumble in the stock cubes. Bring to the boil and then simmer, covered, for about 10 minutes or until the cauliflower is soft. Add the cauliflower, lentils and spinach to the pan and stir for 3–4 minutes until fragrant. Pour in 800ml/1½ pint hot water and crumble in the stock cubes. Bring to the boil and then simmer, covered, for about 10 minutes or until the cauliflower is soft. Remove from the heat and blend with a stick blender. (You can also use a food processor or blender, but you may need to work in batches.) Add the lemon juice and season with salt and pepper. Remove from the heat and blend with a stick blender. (You can also use a food processor or blender, but you may need to work in batches.) Add the lemon juice and season with salt and pepper. Serve the soup in warmed bowls with a sprinkle of garam masala on top. Serve the soup in warmed bowls with a sprinkle of garam masala on top. | {
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"content": "An average of 4.2 out of 5 stars from 23 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/masala_cauli_soup_34192_16x9.jpg Dr Rupy’s warming cauliflower soup is the perfect pick-me-up on a cold winter’s lunchtime. In November 2023, this recipe was costed at an average of £1.41 per portion when checking prices at four UK supermarkets. The recipe is designed to be made in conjunction with a low-cost store-cupboard. 2 tbsp olive oil200g/7oz onion, roughly chopped2 tbsp garam masala, plus extra to garnish5cm/2in piece fresh root ginger, peeled and finely grated1 tsp chilli flakes (optional)400g/14oz cauliflower, roughly chopped into small pieces or coarsely grated400g tin green lentils, drained and rinsed200g/7oz frozen or fresh spinach, thawed if frozen2 vegetable stock cubes1 lemon, juice onlysalt and freshly ground black pepper 2 tbsp olive oil 200g/7oz onion, roughly chopped 2 tbsp garam masala, plus extra to garnish 5cm/2in piece fresh root ginger, peeled and finely grated 1 tsp chilli flakes (optional) 400g/14oz cauliflower, roughly chopped into small pieces or coarsely grated 400g tin green lentils, drained and rinsed 200g/7oz frozen or fresh spinach, thawed if frozen 2 vegetable stock cubes 1 lemon, juice only salt and freshly ground black pepper Method Heat the oil in a large saucepan over a medium heat and add the onion. Season with salt and pepper and fry the onions for 6–7 minutes or until softened. Add the garam masala, ginger and chilli flakes, if using and stir for 30 seconds. Add the cauliflower, lentils and spinach to the pan and stir for 3–4 minutes until fragrant. Pour in 800ml/1½ pint hot water and crumble in the stock cubes. Bring to the boil and then simmer, covered, for about 10 minutes or until the cauliflower is soft.Remove from the heat and blend with a stick blender. (You can also use a food processor or blender, but you may need to work in batches.) Add the lemon juice and season with salt and pepper.Serve the soup in warmed bowls with a sprinkle of garam masala on top. Heat the oil in a large saucepan over a medium heat and add the onion. Season with salt and pepper and fry the onions for 6–7 minutes or until softened. Add the garam masala, ginger and chilli flakes, if using and stir for 30 seconds. Heat the oil in a large saucepan over a medium heat and add the onion. Season with salt and pepper and fry the onions for 6–7 minutes or until softened. Add the garam masala, ginger and chilli flakes, if using and stir for 30 seconds. Add the cauliflower, lentils and spinach to the pan and stir for 3–4 minutes until fragrant. Pour in 800ml/1½ pint hot water and crumble in the stock cubes. Bring to the boil and then simmer, covered, for about 10 minutes or until the cauliflower is soft. Add the cauliflower, lentils and spinach to the pan and stir for 3–4 minutes until fragrant. Pour in 800ml/1½ pint hot water and crumble in the stock cubes. Bring to the boil and then simmer, covered, for about 10 minutes or until the cauliflower is soft. Remove from the heat and blend with a stick blender. (You can also use a food processor or blender, but you may need to work in batches.) Add the lemon juice and season with salt and pepper. Remove from the heat and blend with a stick blender. (You can also use a food processor or blender, but you may need to work in batches.) Add the lemon juice and season with salt and pepper. Serve the soup in warmed bowls with a sprinkle of garam masala on top. Serve the soup in warmed bowls with a sprinkle of garam masala on top."
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} | 5852733ee7dd3391033dfbada3979ba71841bde616b6ffbbdb794f375e5d4c16 | Why are scientists so intrigued by the food matrix?
By Sue Quinn For decades, scientists have focussed on the types and amounts of specific nutrients in a food to assess how good it is for our health. But emerging research suggests there are other ways to gauge a food’s nutritional value in addition to its nutrients. It’s a concept known as ‘the food matrix’. The term refers to a food’s physical structure, the way the molecules inside it interact, and how this interplay affects the way we digest and absorb nutrients. It’s thought the food matrix better reflects a food’s potential health benefits and contribution to our wellbeing than simply considering its nutrient content alone. Understanding the food matrix To understand the concept, it’s useful to think about food as ‘tasty structures’ that contain the molecules we need for energy, and to create and replace tissues, says José Miguel Aguilera, emeritus professor of chemical and food engineering at the Pontifical Catholic University of Chile. “Molecules come embedded by nature in often complex functional microstructures that we cannot see, for example, inside cells as starch granules, or covered by a biological membrane as fat globules in milk,” he says. “During industrial food processing or cooking, we create new microstructures that further combine and hide food molecules due to mixing, shearing and heating. In food technology we call these special microstructural arrangements containing food molecules a food matrix.” https://ichef.bbci.co.uk/images/ic/480xn/p0bf8fpc.jpg Starch locked inside potato cells can be released when the cell walls are broken mechanically or through other processes. Examples of the matrix Dr Sarah Berry, a nutritional scientist at King’s College London, says almonds are a good example of how changing a food’s matrix can alter its potential benefits to our health. Whole almonds and ground almonds are nutritionally identical according to information on the packet. However, this is incorrect, as the nutrition data doesn’t consider the almonds’ different structures, Dr Berry says. “Nuts have millions of little cells with cell walls [which is the fibre], and within those cell walls are fat globules,” she says. “If I finely grind the nuts, I'm breaking the cell walls and the fat bursts out. But when you consume the whole nuts, the matrix keeps the fat within the cell wall, which is not easily digestible.” Research has shown that approximately 30% fewer calories are absorbed from whole nuts than ground nuts, because the undigested fibre and fat passes through the body and is excreted. Some fat-soluble vitamins are lost in this process, but there are benefits to eating the nuts whole. They’re less calorific than many people realise, which is an advantage if you are watching your weight, and they feed your gut microbes, Dr Berry says. “They feast on all the fat, fibre and other nutrients you haven’t absorbed, and improve your microbiome composition, which we know is really important for health,” she says. Related stories Is some saturated fat better for us than we think?The ingredient with 20 percent fewer calories than you thoughtThe budget ingredient doctors would “probably prescribe” Is some saturated fat better for us than we think? The ingredient with 20 percent fewer calories than you thought The budget ingredient doctors would “probably prescribe” The dairy matrix Although research into the food matrix is still in its infancy, the concept is relatively well understood in dairy products, says Ian Givens, a professor of food chain nutrition at Reading University. Studies show that eating butter causes a rise in blood cholesterol, especially LDL or the ‘bad’ kind. However, eating hard cheese that contains the same amount of fat and has a similar fatty acid composition as butter can cause a much smaller rise in blood cholesterol levels, no rise at all or even a fall. This is partly due to the physical differences in the matrices of butter and cheese. The protein structure of cheese protects the fat from being absorbed, which doesn’t happen with butter. The interaction of nutrients also plays a part in the dairy matrix. Cheese, which is richer in calcium than butter, reacts with fatty acids to form substances that are difficult for the body to absorb. Calcium, phosphorous and bile acids also combine in a way that can’t be absorbed, which results in the liver drawing cholesterol from the blood, which can reduce blood cholesterol levels. “The emerging science is saying there are factors other than the protein, fat and carbohydrate content of foods that affect its nutritive value and potentially, its health value,” Prof Givens says. https://ichef.bbci.co.uk/images/ic/480xn/p0bf8kq6.jpg Ultra-processed foods Of course, disrupting a food’s matrix isn’t necessarily bad. Chewing and cooking food changes its structure, processes that have been essential for human development. “Changing structures by processing made us humans,” Prof Aguilera says. “Our brains would not have acquired the energy to function and some proteins we needed for tissue building and replacement would have remained only partly digestible had we not discovered fire. Cooking, a form of changing and creating food structures, also contributes to our mental health and social health.” Some forms of food processing, such as canning, preserving, and fermenting (in gut-healthy products like kimchi and sauerkraut) have clear health benefits. But ultra-processing can alter a food’s matrix in potentially harmful ways, Dr Berry says. Moderately processed coarse oats, for example, are digested by the body slowly. But finely ground quick-cook oats - nutritionally identical to coarse oats – are rapidly absorbed. This explains why breakfast cereals made with fine oats often don’t fill you up for long and can lead to spikes and dips in blood glucose levels. Over time, such spikes can lead to inflammation, which is linked to a range of chronic health conditions including heart disease, type 2 diabetes, and obesity, and dips can lead to hunger and excess calorie intake. “By keeping the oats close to the original matrix, which is how we would have consumed them a hundred years ago, you’re getting all the nutrients but at a slower rate than the fine oats,” Dr Berry says. “Nutritionally, coarse oats and ultra-processed oats might be the same, but the way they behave is very different and that’s to do with the processing.” Ultra-processed foods not only have their natural matrix altered, but other ingredients are added including sugar, salt, fat, and artificial colours, and preservatives. “They tend to be highly refined ingredients, fast digestible carbohydrates and other kind of additives,” Dr Berry says. “There's evidence now emerging these may have unfavourable effects including on the microbiome.” https://ichef.bbci.co.uk/images/ic/480xn/p0bf8q1z.jpg Benefits of food matrix research As their understanding of the subject deepens, nutritional scientists hope to develop different ways of altering a food’s matrix that might enhance human health. Dr Berry and her colleagues at King’s are researching ways to unlock the iron ‘trapped’ in wheat by micro-milling the aleurone, the outer layer, where it resides. This form of iron is much more readily absorbed by the body than that which is currently used to fortify flour. Dr Berry says one day it might be possible to fortify flour with the iron retrieved from micro-milling wheat instead, which could help tackle the significant global problem of anaemia caused by iron deficiency. Prof Aguilera says that by harnessing their knowledge of the food matrix, nutritional scientists will eventually be able to redesign some foods to protect nutrients and target them to perform specific functions. For example, the elderly face significant physical barriers to eating and enjoying food and have particular nutritional requirements. “We can now develop food matrices that are soft and resemble and taste like actual foods, that are safe to swallow, full of flavour and have the requisite nutrients for a healthier and more enjoyable aging,” he says. Food labelling If a food’s matrix should be considered when gauging its potential health benefits, does this make nutrition labels less meaningful? “The food matrix concept is in contrast to the traditional ‘simple’ view, which says you just need a set of nutrient requirements and a database of nutritive values,” Prof Givens says. “We know that nutritive value can vary within a food and data sets will not generally account for that.” But not enough is known about the food matrix to replace the existing nutrition labelling system. “I think the quantification of matrix effects is at a very early stage and there is not really enough good data yet,” Prof Givens says. “Matrix effects are recognised but really not quantified. One of the biggest challenges to the world of dietetics in coming years will be how to build matrix effects into diet formulation. I think it will be a long time before that happens.” In the meantime, Dr Berry suggests not to focus too much on the nutrition and calorie information on food packets. “Think about the food matrix,” she says. “Is your food in its original structure?” Generally, that means eating whole foods, or foods that have been minimally or moderately processed where possible. “Generally, if we follow that rule of thumb, we're doing well.” But we also need to be pragmatic. Eating whole fruit is better for us than consuming it in a smoothie, because you change the fruit’s matrix, particularly the fibre structure, by blitzing it in a blender. “But it’s preferable to have a smoothie than no fruit at all,” Dr Berry says. “If a food is too healthy to be enjoyed, it just isn’t healthy at all.” This story was published in January 2022. | {
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"content": "By Sue Quinn For decades, scientists have focussed on the types and amounts of specific nutrients in a food to assess how good it is for our health. But emerging research suggests there are other ways to gauge a food’s nutritional value in addition to its nutrients. It’s a concept known as ‘the food matrix’. The term refers to a food’s physical structure, the way the molecules inside it interact, and how this interplay affects the way we digest and absorb nutrients. It’s thought the food matrix better reflects a food’s potential health benefits and contribution to our wellbeing than simply considering its nutrient content alone. Understanding the food matrix To understand the concept, it’s useful to think about food as ‘tasty structures’ that contain the molecules we need for energy, and to create and replace tissues, says José Miguel Aguilera, emeritus professor of chemical and food engineering at the Pontifical Catholic University of Chile. “Molecules come embedded by nature in often complex functional microstructures that we cannot see, for example, inside cells as starch granules, or covered by a biological membrane as fat globules in milk,” he says. “During industrial food processing or cooking, we create new microstructures that further combine and hide food molecules due to mixing, shearing and heating. In food technology we call these special microstructural arrangements containing food molecules a food matrix.” https://ichef.bbci.co.uk/images/ic/480xn/p0bf8fpc.jpg Starch locked inside potato cells can be released when the cell walls are broken mechanically or through other processes. Examples of the matrix Dr Sarah Berry, a nutritional scientist at King’s College London, says almonds are a good example of how changing a food’s matrix can alter its potential benefits to our health. Whole almonds and ground almonds are nutritionally identical according to information on the packet. However, this is incorrect, as the nutrition data doesn’t consider the almonds’ different structures, Dr Berry says. “Nuts have millions of little cells with cell walls [which is the fibre], and within those cell walls are fat globules,” she says. “If I finely grind the nuts, I'm breaking the cell walls and the fat bursts out. But when you consume the whole nuts, the matrix keeps the fat within the cell wall, which is not easily digestible.” Research has shown that approximately 30% fewer calories are absorbed from whole nuts than ground nuts, because the undigested fibre and fat passes through the body and is excreted. Some fat-soluble vitamins are lost in this process, but there are benefits to eating the nuts whole. They’re less calorific than many people realise, which is an advantage if you are watching your weight, and they feed your gut microbes, Dr Berry says. “They feast on all the fat, fibre and other nutrients you haven’t absorbed, and improve your microbiome composition, which we know is really important for health,” she says. Related stories Is some saturated fat better for us than we think?The ingredient with 20 percent fewer calories than you thoughtThe budget ingredient doctors would “probably prescribe” Is some saturated fat better for us than we think? The ingredient with 20 percent fewer calories than you thought The budget ingredient doctors would “probably prescribe” The dairy matrix Although research into the food matrix is still in its infancy, the concept is relatively well understood in dairy products, says Ian Givens, a professor of food chain nutrition at Reading University. Studies show that eating butter causes a rise in blood cholesterol, especially LDL or the ‘bad’ kind. However, eating hard cheese that contains the same amount of fat and has a similar fatty acid composition as butter can cause a much smaller rise in blood cholesterol levels, no rise at all or even a fall. This is partly due to the physical differences in the matrices of butter and cheese. The protein structure of cheese protects the fat from being absorbed, which doesn’t happen with butter. The interaction of nutrients also plays a part in the dairy matrix. Cheese, which is richer in calcium than butter, reacts with fatty acids to form substances that are difficult for the body to absorb. Calcium, phosphorous and bile acids also combine in a way that can’t be absorbed, which results in the liver drawing cholesterol from the blood, which can reduce blood cholesterol levels. “The emerging science is saying there are factors other than the protein, fat and carbohydrate content of foods that affect its nutritive value and potentially, its health value,” Prof Givens says. https://ichef.bbci.co.uk/images/ic/480xn/p0bf8kq6.jpg Ultra-processed foods Of course, disrupting a food’s matrix isn’t necessarily bad. Chewing and cooking food changes its structure, processes that have been essential for human development. “Changing structures by processing made us humans,” Prof Aguilera says. “Our brains would not have acquired the energy to function and some proteins we needed for tissue building and replacement would have remained only partly digestible had we not discovered fire. Cooking, a form of changing and creating food structures, also contributes to our mental health and social health.” Some forms of food processing, such as canning, preserving, and fermenting (in gut-healthy products like kimchi and sauerkraut) have clear health benefits. But ultra-processing can alter a food’s matrix in potentially harmful ways, Dr Berry says. Moderately processed coarse oats, for example, are digested by the body slowly. But finely ground quick-cook oats - nutritionally identical to coarse oats – are rapidly absorbed. This explains why breakfast cereals made with fine oats often don’t fill you up for long and can lead to spikes and dips in blood glucose levels. Over time, such spikes can lead to inflammation, which is linked to a range of chronic health conditions including heart disease, type 2 diabetes, and obesity, and dips can lead to hunger and excess calorie intake. “By keeping the oats close to the original matrix, which is how we would have consumed them a hundred years ago, you’re getting all the nutrients but at a slower rate than the fine oats,” Dr Berry says. “Nutritionally, coarse oats and ultra-processed oats might be the same, but the way they behave is very different and that’s to do with the processing.” Ultra-processed foods not only have their natural matrix altered, but other ingredients are added including sugar, salt, fat, and artificial colours, and preservatives. “They tend to be highly refined ingredients, fast digestible carbohydrates and other kind of additives,” Dr Berry says. “There's evidence now emerging these may have unfavourable effects including on the microbiome.” https://ichef.bbci.co.uk/images/ic/480xn/p0bf8q1z.jpg Benefits of food matrix research As their understanding of the subject deepens, nutritional scientists hope to develop different ways of altering a food’s matrix that might enhance human health. Dr Berry and her colleagues at King’s are researching ways to unlock the iron ‘trapped’ in wheat by micro-milling the aleurone, the outer layer, where it resides. This form of iron is much more readily absorbed by the body than that which is currently used to fortify flour. Dr Berry says one day it might be possible to fortify flour with the iron retrieved from micro-milling wheat instead, which could help tackle the significant global problem of anaemia caused by iron deficiency. Prof Aguilera says that by harnessing their knowledge of the food matrix, nutritional scientists will eventually be able to redesign some foods to protect nutrients and target them to perform specific functions. For example, the elderly face significant physical barriers to eating and enjoying food and have particular nutritional requirements. “We can now develop food matrices that are soft and resemble and taste like actual foods, that are safe to swallow, full of flavour and have the requisite nutrients for a healthier and more enjoyable aging,” he says. Food labelling If a food’s matrix should be considered when gauging its potential health benefits, does this make nutrition labels less meaningful? “The food matrix concept is in contrast to the traditional ‘simple’ view, which says you just need a set of nutrient requirements and a database of nutritive values,” Prof Givens says. “We know that nutritive value can vary within a food and data sets will not generally account for that.” But not enough is known about the food matrix to replace the existing nutrition labelling system. “I think the quantification of matrix effects is at a very early stage and there is not really enough good data yet,” Prof Givens says. “Matrix effects are recognised but really not quantified. One of the biggest challenges to the world of dietetics in coming years will be how to build matrix effects into diet formulation. I think it will be a long time before that happens.” In the meantime, Dr Berry suggests not to focus too much on the nutrition and calorie information on food packets. “Think about the food matrix,” she says. “Is your food in its original structure?” Generally, that means eating whole foods, or foods that have been minimally or moderately processed where possible. “Generally, if we follow that rule of thumb, we're doing well.” But we also need to be pragmatic. Eating whole fruit is better for us than consuming it in a smoothie, because you change the fruit’s matrix, particularly the fibre structure, by blitzing it in a blender. “But it’s preferable to have a smoothie than no fruit at all,” Dr Berry says. “If a food is too healthy to be enjoyed, it just isn’t healthy at all.” This story was published in January 2022."
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An average of 4.5 out of 5 stars from 4 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/kombucha_49471_16x9.jpg Kombucha is a delicious fermented drink. Try making it with green tea for another variation. Make sure you follow the instructions that come with your scoby. Please note that kombucha contains a tiny amount of alcohol. For this recipe you will need a 2 litre/3½ pint wide-mouthed clip-top jar, a very large jug or bowl, a large measuring jug or bowl, a clean tightly woven muslin, a rubber band or string, a funnel and clip-top round glass bottles for decanting. 4 tea bags (everyday black tea rather than a speciality tea)100g/3½oz granulated or caster sugar1.75 litres/3 pints just-boiled filtered water1 medium kombucha scoby culture (available online) 4 tea bags (everyday black tea rather than a speciality tea) 100g/3½oz granulated or caster sugar 1.75 litres/3 pints just-boiled filtered water 1 medium kombucha scoby culture (available online) Method First wash your jar, jug or bowl and funnel thoroughly in hot soapy water. Rinse well under very hot water and leave to air dry. Put the tea bags and sugar in a very large measuring jug or heatproof bowl and pour over the just-boiled filtered water. Give the tea a good stir and leave to stand for 30 minutes. Lift out the tea bags and discard, then leave the tea to cool for a further 30-45 minutes or until lukewarm.Pour the cooled tea into the prepared jar (you may need to use a funnel if you haven’t steeped the tea in a jug). Place the kombucha scoby into the tea along with the starter liquid it has been stored with. Place a piece of clean muslin over the top of the kombucha and secure with string or a rubber band. Leave at room temperature, out of direct sunlight. The kombucha will take from a few days to 2 weeks to brew. You will notice it changing colour and becoming a little cloudier as the days pass. After 5 days, spoon a little out and taste. If it tastes more like apple juice than tea, with a pleasant, slight tartness and a little fizz, it should be ready. If not, leave for another day or so and taste again. Some people like a stronger taste, so will leave longer (about 7–10 days), but to start with, you may want to drink when it is a little milder.Transfer the scoby and approximately 150ml/5fl oz of the tea to a clean bowl, ready to make the next batch. Use as a starter liquid to make the next brew or cover and store in a cool, dark place for up to 5 days if you plan to use it again. Strain the rest of the brew through a fine sieve into clean, lidded bottles. Secure the lids and place in the fridge to chill. Drink within a week.The kombucha will begin to become slightly fizzy at this point, and will get more fizzy the longer it is stored. This is caused by the bacteria within the liquid naturally producing carbon dioxide. Make sure you ’burp’ the bottle(s) every day or so to release the build-up of gas. If you leave your bottled kombucha at room temperature for a day or two before putting in the fridge, it will become fizzier more quickly.You can begin drinking the kombucha straight away, but it's best to start with small amounts (to avoid any digestive upset as your system gets used to the bacteria). First wash your jar, jug or bowl and funnel thoroughly in hot soapy water. Rinse well under very hot water and leave to air dry. First wash your jar, jug or bowl and funnel thoroughly in hot soapy water. Rinse well under very hot water and leave to air dry. Put the tea bags and sugar in a very large measuring jug or heatproof bowl and pour over the just-boiled filtered water. Give the tea a good stir and leave to stand for 30 minutes. Lift out the tea bags and discard, then leave the tea to cool for a further 30-45 minutes or until lukewarm. Put the tea bags and sugar in a very large measuring jug or heatproof bowl and pour over the just-boiled filtered water. Give the tea a good stir and leave to stand for 30 minutes. Lift out the tea bags and discard, then leave the tea to cool for a further 30-45 minutes or until lukewarm. Pour the cooled tea into the prepared jar (you may need to use a funnel if you haven’t steeped the tea in a jug). Place the kombucha scoby into the tea along with the starter liquid it has been stored with. Pour the cooled tea into the prepared jar (you may need to use a funnel if you haven’t steeped the tea in a jug). Place the kombucha scoby into the tea along with the starter liquid it has been stored with. Place a piece of clean muslin over the top of the kombucha and secure with string or a rubber band. Leave at room temperature, out of direct sunlight. The kombucha will take from a few days to 2 weeks to brew. You will notice it changing colour and becoming a little cloudier as the days pass. After 5 days, spoon a little out and taste. If it tastes more like apple juice than tea, with a pleasant, slight tartness and a little fizz, it should be ready. If not, leave for another day or so and taste again. Some people like a stronger taste, so will leave longer (about 7–10 days), but to start with, you may want to drink when it is a little milder. Place a piece of clean muslin over the top of the kombucha and secure with string or a rubber band. Leave at room temperature, out of direct sunlight. The kombucha will take from a few days to 2 weeks to brew. You will notice it changing colour and becoming a little cloudier as the days pass. After 5 days, spoon a little out and taste. If it tastes more like apple juice than tea, with a pleasant, slight tartness and a little fizz, it should be ready. If not, leave for another day or so and taste again. Some people like a stronger taste, so will leave longer (about 7–10 days), but to start with, you may want to drink when it is a little milder. Transfer the scoby and approximately 150ml/5fl oz of the tea to a clean bowl, ready to make the next batch. Use as a starter liquid to make the next brew or cover and store in a cool, dark place for up to 5 days if you plan to use it again. Strain the rest of the brew through a fine sieve into clean, lidded bottles. Secure the lids and place in the fridge to chill. Drink within a week. Transfer the scoby and approximately 150ml/5fl oz of the tea to a clean bowl, ready to make the next batch. Use as a starter liquid to make the next brew or cover and store in a cool, dark place for up to 5 days if you plan to use it again. Strain the rest of the brew through a fine sieve into clean, lidded bottles. Secure the lids and place in the fridge to chill. Drink within a week. The kombucha will begin to become slightly fizzy at this point, and will get more fizzy the longer it is stored. This is caused by the bacteria within the liquid naturally producing carbon dioxide. Make sure you ’burp’ the bottle(s) every day or so to release the build-up of gas. If you leave your bottled kombucha at room temperature for a day or two before putting in the fridge, it will become fizzier more quickly. The kombucha will begin to become slightly fizzy at this point, and will get more fizzy the longer it is stored. This is caused by the bacteria within the liquid naturally producing carbon dioxide. Make sure you ’burp’ the bottle(s) every day or so to release the build-up of gas. If you leave your bottled kombucha at room temperature for a day or two before putting in the fridge, it will become fizzier more quickly. You can begin drinking the kombucha straight away, but it's best to start with small amounts (to avoid any digestive upset as your system gets used to the bacteria). You can begin drinking the kombucha straight away, but it's best to start with small amounts (to avoid any digestive upset as your system gets used to the bacteria). Recipe tips If your scoby is new, you will need to reduce the amount of kombucha you make for the first few times in order to have the best chance of success. Try using 1–1.5 litres/1¾–3 pints pints of just-boiled water with 3–4 teabags and 75g/2½oz sugar. The scoby will produce its own gelatinous ‘baby’ as it ferments and later the mother and baby can be separated and the baby used to start a new fermentation. If there is a batch that smells rotten or becomes mouldy it should be discarded. Filtered water is necessary for this recipe because tap water often contains a small amount of chlorine, which will inhibit the fermentation process. Either use a filter jug or bottled water. | {
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"content": "An average of 4.5 out of 5 stars from 4 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/kombucha_49471_16x9.jpg Kombucha is a delicious fermented drink. Try making it with green tea for another variation. Make sure you follow the instructions that come with your scoby. Please note that kombucha contains a tiny amount of alcohol. For this recipe you will need a 2 litre/3½ pint wide-mouthed clip-top jar, a very large jug or bowl, a large measuring jug or bowl, a clean tightly woven muslin, a rubber band or string, a funnel and clip-top round glass bottles for decanting. 4 tea bags (everyday black tea rather than a speciality tea)100g/3½oz granulated or caster sugar1.75 litres/3 pints just-boiled filtered water1 medium kombucha scoby culture (available online) 4 tea bags (everyday black tea rather than a speciality tea) 100g/3½oz granulated or caster sugar 1.75 litres/3 pints just-boiled filtered water 1 medium kombucha scoby culture (available online) Method First wash your jar, jug or bowl and funnel thoroughly in hot soapy water. Rinse well under very hot water and leave to air dry. Put the tea bags and sugar in a very large measuring jug or heatproof bowl and pour over the just-boiled filtered water. Give the tea a good stir and leave to stand for 30 minutes. Lift out the tea bags and discard, then leave the tea to cool for a further 30-45 minutes or until lukewarm.Pour the cooled tea into the prepared jar (you may need to use a funnel if you haven’t steeped the tea in a jug). Place the kombucha scoby into the tea along with the starter liquid it has been stored with. Place a piece of clean muslin over the top of the kombucha and secure with string or a rubber band. Leave at room temperature, out of direct sunlight. The kombucha will take from a few days to 2 weeks to brew. You will notice it changing colour and becoming a little cloudier as the days pass. After 5 days, spoon a little out and taste. If it tastes more like apple juice than tea, with a pleasant, slight tartness and a little fizz, it should be ready. If not, leave for another day or so and taste again. Some people like a stronger taste, so will leave longer (about 7–10 days), but to start with, you may want to drink when it is a little milder.Transfer the scoby and approximately 150ml/5fl oz of the tea to a clean bowl, ready to make the next batch. Use as a starter liquid to make the next brew or cover and store in a cool, dark place for up to 5 days if you plan to use it again. Strain the rest of the brew through a fine sieve into clean, lidded bottles. Secure the lids and place in the fridge to chill. Drink within a week.The kombucha will begin to become slightly fizzy at this point, and will get more fizzy the longer it is stored. This is caused by the bacteria within the liquid naturally producing carbon dioxide. Make sure you ’burp’ the bottle(s) every day or so to release the build-up of gas. If you leave your bottled kombucha at room temperature for a day or two before putting in the fridge, it will become fizzier more quickly.You can begin drinking the kombucha straight away, but it's best to start with small amounts (to avoid any digestive upset as your system gets used to the bacteria). First wash your jar, jug or bowl and funnel thoroughly in hot soapy water. Rinse well under very hot water and leave to air dry. First wash your jar, jug or bowl and funnel thoroughly in hot soapy water. Rinse well under very hot water and leave to air dry. Put the tea bags and sugar in a very large measuring jug or heatproof bowl and pour over the just-boiled filtered water. Give the tea a good stir and leave to stand for 30 minutes. Lift out the tea bags and discard, then leave the tea to cool for a further 30-45 minutes or until lukewarm. Put the tea bags and sugar in a very large measuring jug or heatproof bowl and pour over the just-boiled filtered water. Give the tea a good stir and leave to stand for 30 minutes. Lift out the tea bags and discard, then leave the tea to cool for a further 30-45 minutes or until lukewarm. Pour the cooled tea into the prepared jar (you may need to use a funnel if you haven’t steeped the tea in a jug). Place the kombucha scoby into the tea along with the starter liquid it has been stored with. Pour the cooled tea into the prepared jar (you may need to use a funnel if you haven’t steeped the tea in a jug). Place the kombucha scoby into the tea along with the starter liquid it has been stored with. Place a piece of clean muslin over the top of the kombucha and secure with string or a rubber band. Leave at room temperature, out of direct sunlight. The kombucha will take from a few days to 2 weeks to brew. You will notice it changing colour and becoming a little cloudier as the days pass. After 5 days, spoon a little out and taste. If it tastes more like apple juice than tea, with a pleasant, slight tartness and a little fizz, it should be ready. If not, leave for another day or so and taste again. Some people like a stronger taste, so will leave longer (about 7–10 days), but to start with, you may want to drink when it is a little milder. Place a piece of clean muslin over the top of the kombucha and secure with string or a rubber band. Leave at room temperature, out of direct sunlight. The kombucha will take from a few days to 2 weeks to brew. You will notice it changing colour and becoming a little cloudier as the days pass. After 5 days, spoon a little out and taste. If it tastes more like apple juice than tea, with a pleasant, slight tartness and a little fizz, it should be ready. If not, leave for another day or so and taste again. Some people like a stronger taste, so will leave longer (about 7–10 days), but to start with, you may want to drink when it is a little milder. Transfer the scoby and approximately 150ml/5fl oz of the tea to a clean bowl, ready to make the next batch. Use as a starter liquid to make the next brew or cover and store in a cool, dark place for up to 5 days if you plan to use it again. Strain the rest of the brew through a fine sieve into clean, lidded bottles. Secure the lids and place in the fridge to chill. Drink within a week. Transfer the scoby and approximately 150ml/5fl oz of the tea to a clean bowl, ready to make the next batch. Use as a starter liquid to make the next brew or cover and store in a cool, dark place for up to 5 days if you plan to use it again. Strain the rest of the brew through a fine sieve into clean, lidded bottles. Secure the lids and place in the fridge to chill. Drink within a week. The kombucha will begin to become slightly fizzy at this point, and will get more fizzy the longer it is stored. This is caused by the bacteria within the liquid naturally producing carbon dioxide. Make sure you ’burp’ the bottle(s) every day or so to release the build-up of gas. If you leave your bottled kombucha at room temperature for a day or two before putting in the fridge, it will become fizzier more quickly. The kombucha will begin to become slightly fizzy at this point, and will get more fizzy the longer it is stored. This is caused by the bacteria within the liquid naturally producing carbon dioxide. Make sure you ’burp’ the bottle(s) every day or so to release the build-up of gas. If you leave your bottled kombucha at room temperature for a day or two before putting in the fridge, it will become fizzier more quickly. You can begin drinking the kombucha straight away, but it's best to start with small amounts (to avoid any digestive upset as your system gets used to the bacteria). You can begin drinking the kombucha straight away, but it's best to start with small amounts (to avoid any digestive upset as your system gets used to the bacteria). Recipe tips If your scoby is new, you will need to reduce the amount of kombucha you make for the first few times in order to have the best chance of success. Try using 1–1.5 litres/1¾–3 pints pints of just-boiled water with 3–4 teabags and 75g/2½oz sugar. The scoby will produce its own gelatinous ‘baby’ as it ferments and later the mother and baby can be separated and the baby used to start a new fermentation. If there is a batch that smells rotten or becomes mouldy it should be discarded. Filtered water is necessary for this recipe because tap water often contains a small amount of chlorine, which will inhibit the fermentation process. Either use a filter jug or bottled water."
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} | 2bd1021247372ddc623bb5e17bd2140ecc3df3a1dcfe0b3d6aae0bffc8f97491 | Baked pasta shells filled with cheese recipe
An average of 4.7 out of 5 stars from 53 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/bakedpastashellsfill_70348_16x9.jpg A definite family favourite - cheesy pasta shells with a simple tomato sauce, baked until crisp, golden and gooey. 16 conchiglioni rigati (large pasta shells)1 quantity of tomato sauce (see below)3 tbsp freshly grated Parmesan (or similar vegetarian hard cheese)1 ball of mozzarella, sliced 16 conchiglioni rigati (large pasta shells) 1 quantity of tomato sauce (see below) 3 tbsp freshly grated Parmesan (or similar vegetarian hard cheese) 1 ball of mozzarella, sliced 150g/5oz ricotta 1 ball of mozzarella, finely chopped2 tbsp freshly grated Parmesan (or similar vegetarian hard cheese)16 large fresh basil leavessalt and freshly ground black pepper 150g/5oz ricotta 1 ball of mozzarella, finely chopped 2 tbsp freshly grated Parmesan (or similar vegetarian hard cheese) 16 large fresh basil leaves salt and freshly ground black pepper 4 tbsp olive oil2 garlic cloves, finely chopped2 x 400g tins of plum tomatoes, choppedhandful fresh basil, finely choppedsalt and freshly ground black pepper 4 tbsp olive oil 2 garlic cloves, finely chopped 2 x 400g tins of plum tomatoes, chopped handful fresh basil, finely chopped salt and freshly ground black pepper Method Make the pasta. Preheat the oven to 200C/400F/Gas 6. Cook the pasta shells in plenty of lightly salted boiling water until al dente. Drain well (make sure you empty the shells of water) and leave to cool.To make the filling, mash the ricotta with a fork, stir in the chopped mozzarella, parmesan and some salt and pepper to taste and mix well. Shape the mixture into 16 balls, wrap each ball in a basil leaf and place in a cooled pasta shell.To make the tomato sauce, heat the olive oil in a large frying pan over a medium heat. Add the garlic and gently fry for 30 seconds, then add the tomatoes and basil, season with salt and pepper and simmer gently for 25 minutes.Pour a layer of the tomato sauce over the bottom of an ovenproof dish and place the filled shells on top. Pour over the remaining tomato sauce, sprinkle over the parmesan and top with slices of mozzarella. Cover with aluminium foil and bake for 35 minutes. Remove the foil and bake uncovered for five minutes. Serve immediately. Make the pasta. Preheat the oven to 200C/400F/Gas 6. Cook the pasta shells in plenty of lightly salted boiling water until al dente. Drain well (make sure you empty the shells of water) and leave to cool. Make the pasta. Preheat the oven to 200C/400F/Gas 6. Cook the pasta shells in plenty of lightly salted boiling water until al dente. Drain well (make sure you empty the shells of water) and leave to cool. To make the filling, mash the ricotta with a fork, stir in the chopped mozzarella, parmesan and some salt and pepper to taste and mix well. Shape the mixture into 16 balls, wrap each ball in a basil leaf and place in a cooled pasta shell. To make the filling, mash the ricotta with a fork, stir in the chopped mozzarella, parmesan and some salt and pepper to taste and mix well. Shape the mixture into 16 balls, wrap each ball in a basil leaf and place in a cooled pasta shell. To make the tomato sauce, heat the olive oil in a large frying pan over a medium heat. Add the garlic and gently fry for 30 seconds, then add the tomatoes and basil, season with salt and pepper and simmer gently for 25 minutes. To make the tomato sauce, heat the olive oil in a large frying pan over a medium heat. Add the garlic and gently fry for 30 seconds, then add the tomatoes and basil, season with salt and pepper and simmer gently for 25 minutes. Pour a layer of the tomato sauce over the bottom of an ovenproof dish and place the filled shells on top. Pour over the remaining tomato sauce, sprinkle over the parmesan and top with slices of mozzarella. Pour a layer of the tomato sauce over the bottom of an ovenproof dish and place the filled shells on top. Pour over the remaining tomato sauce, sprinkle over the parmesan and top with slices of mozzarella. Cover with aluminium foil and bake for 35 minutes. Remove the foil and bake uncovered for five minutes. Serve immediately. Cover with aluminium foil and bake for 35 minutes. Remove the foil and bake uncovered for five minutes. Serve immediately. | {
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"title": "Baked pasta shells filled with cheese recipe",
"content": "An average of 4.7 out of 5 stars from 53 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/bakedpastashellsfill_70348_16x9.jpg A definite family favourite - cheesy pasta shells with a simple tomato sauce, baked until crisp, golden and gooey. 16 conchiglioni rigati (large pasta shells)1 quantity of tomato sauce (see below)3 tbsp freshly grated Parmesan (or similar vegetarian hard cheese)1 ball of mozzarella, sliced 16 conchiglioni rigati (large pasta shells) 1 quantity of tomato sauce (see below) 3 tbsp freshly grated Parmesan (or similar vegetarian hard cheese) 1 ball of mozzarella, sliced 150g/5oz ricotta 1 ball of mozzarella, finely chopped2 tbsp freshly grated Parmesan (or similar vegetarian hard cheese)16 large fresh basil leavessalt and freshly ground black pepper 150g/5oz ricotta 1 ball of mozzarella, finely chopped 2 tbsp freshly grated Parmesan (or similar vegetarian hard cheese) 16 large fresh basil leaves salt and freshly ground black pepper 4 tbsp olive oil2 garlic cloves, finely chopped2 x 400g tins of plum tomatoes, choppedhandful fresh basil, finely choppedsalt and freshly ground black pepper 4 tbsp olive oil 2 garlic cloves, finely chopped 2 x 400g tins of plum tomatoes, chopped handful fresh basil, finely chopped salt and freshly ground black pepper Method Make the pasta. Preheat the oven to 200C/400F/Gas 6. Cook the pasta shells in plenty of lightly salted boiling water until al dente. Drain well (make sure you empty the shells of water) and leave to cool.To make the filling, mash the ricotta with a fork, stir in the chopped mozzarella, parmesan and some salt and pepper to taste and mix well. Shape the mixture into 16 balls, wrap each ball in a basil leaf and place in a cooled pasta shell.To make the tomato sauce, heat the olive oil in a large frying pan over a medium heat. Add the garlic and gently fry for 30 seconds, then add the tomatoes and basil, season with salt and pepper and simmer gently for 25 minutes.Pour a layer of the tomato sauce over the bottom of an ovenproof dish and place the filled shells on top. Pour over the remaining tomato sauce, sprinkle over the parmesan and top with slices of mozzarella. Cover with aluminium foil and bake for 35 minutes. Remove the foil and bake uncovered for five minutes. Serve immediately. Make the pasta. Preheat the oven to 200C/400F/Gas 6. Cook the pasta shells in plenty of lightly salted boiling water until al dente. Drain well (make sure you empty the shells of water) and leave to cool. Make the pasta. Preheat the oven to 200C/400F/Gas 6. Cook the pasta shells in plenty of lightly salted boiling water until al dente. Drain well (make sure you empty the shells of water) and leave to cool. To make the filling, mash the ricotta with a fork, stir in the chopped mozzarella, parmesan and some salt and pepper to taste and mix well. Shape the mixture into 16 balls, wrap each ball in a basil leaf and place in a cooled pasta shell. To make the filling, mash the ricotta with a fork, stir in the chopped mozzarella, parmesan and some salt and pepper to taste and mix well. Shape the mixture into 16 balls, wrap each ball in a basil leaf and place in a cooled pasta shell. To make the tomato sauce, heat the olive oil in a large frying pan over a medium heat. Add the garlic and gently fry for 30 seconds, then add the tomatoes and basil, season with salt and pepper and simmer gently for 25 minutes. To make the tomato sauce, heat the olive oil in a large frying pan over a medium heat. Add the garlic and gently fry for 30 seconds, then add the tomatoes and basil, season with salt and pepper and simmer gently for 25 minutes. Pour a layer of the tomato sauce over the bottom of an ovenproof dish and place the filled shells on top. Pour over the remaining tomato sauce, sprinkle over the parmesan and top with slices of mozzarella. Pour a layer of the tomato sauce over the bottom of an ovenproof dish and place the filled shells on top. Pour over the remaining tomato sauce, sprinkle over the parmesan and top with slices of mozzarella. Cover with aluminium foil and bake for 35 minutes. Remove the foil and bake uncovered for five minutes. Serve immediately. Cover with aluminium foil and bake for 35 minutes. Remove the foil and bake uncovered for five minutes. Serve immediately."
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} | 28a504708a4e887cab1b53079e8ad787fbaed60f317e2a858645a740c59a8988 | Kati rolls recipe
An average of 4.2 out of 5 stars from 6 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/kati_rolls_63762_16x9.jpg These paneer-filled rolls make a great lunch or light dinner when served with other Indian accompaniments. Each serving provides 682 kcal, 31g protein, 82g carbohydrates (of which 17g sugars), 24g fat (of which 7g saturates), 6.5g fibre and 5.2g salt. 100g/3½oz red onion, thinly sliced 3 tsp vinegar (red wine, white wine and cider vinegar all work well)½ tsp salt 100g/3½oz red onion, thinly sliced 3 tsp vinegar (red wine, white wine and cider vinegar all work well) ½ tsp salt 200g/7oz paneer, cut into cubes1 tsp ground cumin 1 tsp red chilli powder 2 tsp tomato ketchup, plus extra to serve1 tsp finely grated fresh root ginger handful fresh coriander, chopped 1 tsp cornflour 4 tsp sunflower oil 4 garlic cloves, thinly sliced 100g/3½oz red onion, thinly sliced 1 tsp salt 4 tsp soy sauce 2–3 green chillies (bird’s eye or similar), chopped, seeds in 1 tsp honey 2 tsp tomato purée, diluted with 1½ tbsp water 200g/7oz paneer, cut into cubes 1 tsp ground cumin 1 tsp red chilli powder 2 tsp tomato ketchup, plus extra to serve 1 tsp finely grated fresh root ginger handful fresh coriander, chopped 1 tsp cornflour 4 tsp sunflower oil 4 garlic cloves, thinly sliced 100g/3½oz red onion, thinly sliced 1 tsp salt 4 tsp soy sauce 2–3 green chillies (bird’s eye or similar), chopped, seeds in 1 tsp honey 2 tsp tomato purée, diluted with 1½ tbsp water 150g/5½oz Maris Piper or other floury potatoes, peeled and cut into chunks125g/4½oz plain flour, plus extra for dusting 2 tsp sunflower oil, plus extra for frying 150g/5½oz Maris Piper or other floury potatoes, peeled and cut into chunks 125g/4½oz plain flour, plus extra for dusting 2 tsp sunflower oil, plus extra for frying Method To make the pickled red onion, place all of the ingredients in a bowl and set aside. To make the paneer, place the paneer, cumin, red chilli powder, tomato ketchup, ginger, coriander and cornflour in a bowl and mix. Set aside to marinate while you make the parathas.To make the parathas, cook the potatoes in a saucepan of boiling water until tender, then leave to cool slightly. Once cooled, tip into a large mixing bowl with the flour and a pinch of salt and mash together until combined. Slowly add 2 tablespoons water until the mixture comes together into a dough (add a little extra water if needed). Knead for about 5 minutes until smooth and elastic. Apply the oil all over the dough, place back in the bowl, cover with a cloth and leave to rest for about 15 minutes at room temperature. To cook the paneer mixture, heat the oil in a frying pan over a medium heat. Add the garlic and onion and cook for 3–4 minutes. Add the salt, soy sauce, chillies, honey and tomato purée mixture and cook for another minute. Add the marinated paneer, stir and cook over medium heat for about 4 minutes. Leave to rest. Divide the paratha dough into four equal balls. On a lightly floured surface, roll out each ball into a disc around 2mm thick and 20cm/8in in diameter. Repeat with the remaining dough balls. Heat a heavy-based frying pan over a medium heat. Once hot, add a paratha and dry-fry, until golden-brown spots appear on the base. Brush the uncooked side with a little oil, flip over and dry-fry until cooked. Set aside, and repeat with the remaining parathas.To make the kati rolls, place the parathas on sheets of baking paper and spread a little ketchup on each paratha. Spoon the cooked paneer into the middle and layer the pickled onions on top. Tightly roll up the parathas and wrap the baking paper around the bottom. Serve. To make the pickled red onion, place all of the ingredients in a bowl and set aside. To make the pickled red onion, place all of the ingredients in a bowl and set aside. To make the paneer, place the paneer, cumin, red chilli powder, tomato ketchup, ginger, coriander and cornflour in a bowl and mix. Set aside to marinate while you make the parathas. To make the paneer, place the paneer, cumin, red chilli powder, tomato ketchup, ginger, coriander and cornflour in a bowl and mix. Set aside to marinate while you make the parathas. To make the parathas, cook the potatoes in a saucepan of boiling water until tender, then leave to cool slightly. Once cooled, tip into a large mixing bowl with the flour and a pinch of salt and mash together until combined. Slowly add 2 tablespoons water until the mixture comes together into a dough (add a little extra water if needed). Knead for about 5 minutes until smooth and elastic. Apply the oil all over the dough, place back in the bowl, cover with a cloth and leave to rest for about 15 minutes at room temperature. To make the parathas, cook the potatoes in a saucepan of boiling water until tender, then leave to cool slightly. Once cooled, tip into a large mixing bowl with the flour and a pinch of salt and mash together until combined. Slowly add 2 tablespoons water until the mixture comes together into a dough (add a little extra water if needed). Knead for about 5 minutes until smooth and elastic. Apply the oil all over the dough, place back in the bowl, cover with a cloth and leave to rest for about 15 minutes at room temperature. To cook the paneer mixture, heat the oil in a frying pan over a medium heat. Add the garlic and onion and cook for 3–4 minutes. Add the salt, soy sauce, chillies, honey and tomato purée mixture and cook for another minute. Add the marinated paneer, stir and cook over medium heat for about 4 minutes. Leave to rest. To cook the paneer mixture, heat the oil in a frying pan over a medium heat. Add the garlic and onion and cook for 3–4 minutes. Add the salt, soy sauce, chillies, honey and tomato purée mixture and cook for another minute. Add the marinated paneer, stir and cook over medium heat for about 4 minutes. Leave to rest. Divide the paratha dough into four equal balls. On a lightly floured surface, roll out each ball into a disc around 2mm thick and 20cm/8in in diameter. Repeat with the remaining dough balls. Heat a heavy-based frying pan over a medium heat. Once hot, add a paratha and dry-fry, until golden-brown spots appear on the base. Brush the uncooked side with a little oil, flip over and dry-fry until cooked. Set aside, and repeat with the remaining parathas. Divide the paratha dough into four equal balls. On a lightly floured surface, roll out each ball into a disc around 2mm thick and 20cm/8in in diameter. Repeat with the remaining dough balls. Heat a heavy-based frying pan over a medium heat. Once hot, add a paratha and dry-fry, until golden-brown spots appear on the base. Brush the uncooked side with a little oil, flip over and dry-fry until cooked. Set aside, and repeat with the remaining parathas. To make the kati rolls, place the parathas on sheets of baking paper and spread a little ketchup on each paratha. Spoon the cooked paneer into the middle and layer the pickled onions on top. Tightly roll up the parathas and wrap the baking paper around the bottom. Serve. To make the kati rolls, place the parathas on sheets of baking paper and spread a little ketchup on each paratha. Spoon the cooked paneer into the middle and layer the pickled onions on top. Tightly roll up the parathas and wrap the baking paper around the bottom. Serve. | {
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"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
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"title": "Kati rolls recipe",
"content": "An average of 4.2 out of 5 stars from 6 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/kati_rolls_63762_16x9.jpg These paneer-filled rolls make a great lunch or light dinner when served with other Indian accompaniments. Each serving provides 682 kcal, 31g protein, 82g carbohydrates (of which 17g sugars), 24g fat (of which 7g saturates), 6.5g fibre and 5.2g salt. 100g/3½oz red onion, thinly sliced 3 tsp vinegar (red wine, white wine and cider vinegar all work well)½ tsp salt 100g/3½oz red onion, thinly sliced 3 tsp vinegar (red wine, white wine and cider vinegar all work well) ½ tsp salt 200g/7oz paneer, cut into cubes1 tsp ground cumin 1 tsp red chilli powder 2 tsp tomato ketchup, plus extra to serve1 tsp finely grated fresh root ginger handful fresh coriander, chopped 1 tsp cornflour 4 tsp sunflower oil 4 garlic cloves, thinly sliced 100g/3½oz red onion, thinly sliced 1 tsp salt 4 tsp soy sauce 2–3 green chillies (bird’s eye or similar), chopped, seeds in 1 tsp honey 2 tsp tomato purée, diluted with 1½ tbsp water 200g/7oz paneer, cut into cubes 1 tsp ground cumin 1 tsp red chilli powder 2 tsp tomato ketchup, plus extra to serve 1 tsp finely grated fresh root ginger handful fresh coriander, chopped 1 tsp cornflour 4 tsp sunflower oil 4 garlic cloves, thinly sliced 100g/3½oz red onion, thinly sliced 1 tsp salt 4 tsp soy sauce 2–3 green chillies (bird’s eye or similar), chopped, seeds in 1 tsp honey 2 tsp tomato purée, diluted with 1½ tbsp water 150g/5½oz Maris Piper or other floury potatoes, peeled and cut into chunks125g/4½oz plain flour, plus extra for dusting 2 tsp sunflower oil, plus extra for frying 150g/5½oz Maris Piper or other floury potatoes, peeled and cut into chunks 125g/4½oz plain flour, plus extra for dusting 2 tsp sunflower oil, plus extra for frying Method To make the pickled red onion, place all of the ingredients in a bowl and set aside. To make the paneer, place the paneer, cumin, red chilli powder, tomato ketchup, ginger, coriander and cornflour in a bowl and mix. Set aside to marinate while you make the parathas.To make the parathas, cook the potatoes in a saucepan of boiling water until tender, then leave to cool slightly. Once cooled, tip into a large mixing bowl with the flour and a pinch of salt and mash together until combined. Slowly add 2 tablespoons water until the mixture comes together into a dough (add a little extra water if needed). Knead for about 5 minutes until smooth and elastic. Apply the oil all over the dough, place back in the bowl, cover with a cloth and leave to rest for about 15 minutes at room temperature. To cook the paneer mixture, heat the oil in a frying pan over a medium heat. Add the garlic and onion and cook for 3–4 minutes. Add the salt, soy sauce, chillies, honey and tomato purée mixture and cook for another minute. Add the marinated paneer, stir and cook over medium heat for about 4 minutes. Leave to rest. Divide the paratha dough into four equal balls. On a lightly floured surface, roll out each ball into a disc around 2mm thick and 20cm/8in in diameter. Repeat with the remaining dough balls. Heat a heavy-based frying pan over a medium heat. Once hot, add a paratha and dry-fry, until golden-brown spots appear on the base. Brush the uncooked side with a little oil, flip over and dry-fry until cooked. Set aside, and repeat with the remaining parathas.To make the kati rolls, place the parathas on sheets of baking paper and spread a little ketchup on each paratha. Spoon the cooked paneer into the middle and layer the pickled onions on top. Tightly roll up the parathas and wrap the baking paper around the bottom. Serve. To make the pickled red onion, place all of the ingredients in a bowl and set aside. To make the pickled red onion, place all of the ingredients in a bowl and set aside. To make the paneer, place the paneer, cumin, red chilli powder, tomato ketchup, ginger, coriander and cornflour in a bowl and mix. Set aside to marinate while you make the parathas. To make the paneer, place the paneer, cumin, red chilli powder, tomato ketchup, ginger, coriander and cornflour in a bowl and mix. Set aside to marinate while you make the parathas. To make the parathas, cook the potatoes in a saucepan of boiling water until tender, then leave to cool slightly. Once cooled, tip into a large mixing bowl with the flour and a pinch of salt and mash together until combined. Slowly add 2 tablespoons water until the mixture comes together into a dough (add a little extra water if needed). Knead for about 5 minutes until smooth and elastic. Apply the oil all over the dough, place back in the bowl, cover with a cloth and leave to rest for about 15 minutes at room temperature. To make the parathas, cook the potatoes in a saucepan of boiling water until tender, then leave to cool slightly. Once cooled, tip into a large mixing bowl with the flour and a pinch of salt and mash together until combined. Slowly add 2 tablespoons water until the mixture comes together into a dough (add a little extra water if needed). Knead for about 5 minutes until smooth and elastic. Apply the oil all over the dough, place back in the bowl, cover with a cloth and leave to rest for about 15 minutes at room temperature. To cook the paneer mixture, heat the oil in a frying pan over a medium heat. Add the garlic and onion and cook for 3–4 minutes. Add the salt, soy sauce, chillies, honey and tomato purée mixture and cook for another minute. Add the marinated paneer, stir and cook over medium heat for about 4 minutes. Leave to rest. To cook the paneer mixture, heat the oil in a frying pan over a medium heat. Add the garlic and onion and cook for 3–4 minutes. Add the salt, soy sauce, chillies, honey and tomato purée mixture and cook for another minute. Add the marinated paneer, stir and cook over medium heat for about 4 minutes. Leave to rest. Divide the paratha dough into four equal balls. On a lightly floured surface, roll out each ball into a disc around 2mm thick and 20cm/8in in diameter. Repeat with the remaining dough balls. Heat a heavy-based frying pan over a medium heat. Once hot, add a paratha and dry-fry, until golden-brown spots appear on the base. Brush the uncooked side with a little oil, flip over and dry-fry until cooked. Set aside, and repeat with the remaining parathas. Divide the paratha dough into four equal balls. On a lightly floured surface, roll out each ball into a disc around 2mm thick and 20cm/8in in diameter. Repeat with the remaining dough balls. Heat a heavy-based frying pan over a medium heat. Once hot, add a paratha and dry-fry, until golden-brown spots appear on the base. Brush the uncooked side with a little oil, flip over and dry-fry until cooked. Set aside, and repeat with the remaining parathas. To make the kati rolls, place the parathas on sheets of baking paper and spread a little ketchup on each paratha. Spoon the cooked paneer into the middle and layer the pickled onions on top. Tightly roll up the parathas and wrap the baking paper around the bottom. Serve. To make the kati rolls, place the parathas on sheets of baking paper and spread a little ketchup on each paratha. Spoon the cooked paneer into the middle and layer the pickled onions on top. Tightly roll up the parathas and wrap the baking paper around the bottom. Serve."
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"$oid": "68bad243eb3bdbfd0cc00dfb"
} | 763384e2af551ff561971d57bcc5f60be6be325ea67395161ea597e4790526e4 | Grilled halloumi and chutney wraps recipe
An average of 4.6 out of 5 stars from 27 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/halloumi_wraps_02299_16x9.jpg Choose your curry powder heat for this easy grilled halloumi skewers and then cool it down with a minty raita and sweet mango chutney. Serve with crispy oven chips for a fantastic weeknight treat. Each wrap provides 492 kcal, 21g protein, 47g carbohydrate (of which 10g sugars), 23g fat (of which 13g saturates), 4g fibre and 3.1g salt. 1 tbsp mild or medium curry powder2 tbsp low-fat Greek-style yoghurt½ lemon, juice only1 tbsp olive oil250g/9oz halloumi, cut into bite-sized pieces4 multi-seed tortilla wraps2 tbsp mango chutney1 Baby Gem lettuce, shredded 1 tbsp mild or medium curry powder 2 tbsp low-fat Greek-style yoghurt ½ lemon, juice only 1 tbsp olive oil 250g/9oz halloumi, cut into bite-sized pieces 4 multi-seed tortilla wraps 2 tbsp mango chutney 1 Baby Gem lettuce, shredded 125g/4½oz low-fat Greek-style yoghurt1 red chilli, seeds removed, finely chopped3 sprigs mint, leaves picked and finely chopped¼ cucumber, halved, seeds removed, coarsely grated½ red onion, finely chopped1 tomato, roughly choppedsalt and freshly ground black pepper 125g/4½oz low-fat Greek-style yoghurt 1 red chilli, seeds removed, finely chopped 3 sprigs mint, leaves picked and finely chopped ¼ cucumber, halved, seeds removed, coarsely grated ½ red onion, finely chopped 1 tomato, roughly chopped salt and freshly ground black pepper Method Mix together the curry powder, yoghurt, lemon juice and olive oil. Coat the halloumi in the marinade, cover and chill in the fridge while you make the raita.Meanwhile, make the raita by mixing all the ingredients together in a small bowl. Season well with salt and pepper and chill in the fridge. Preheat the grill to medium-high.Thread the marinated halloumi pieces onto two metal skewers, reserving any leftover marinade. Cook the halloumi skewers under the grill for 5–7 minutes, turning regularly and brushing over any remaining marinade. Once the halloumi pieces are golden-brown and beginning to char, remove them from the skewers and set aside.Warm the wraps for 20 seconds each in a microwave, then fill with the halloumi, raita, mango chutney and Baby Gem lettuce. Mix together the curry powder, yoghurt, lemon juice and olive oil. Coat the halloumi in the marinade, cover and chill in the fridge while you make the raita. Mix together the curry powder, yoghurt, lemon juice and olive oil. Coat the halloumi in the marinade, cover and chill in the fridge while you make the raita. Meanwhile, make the raita by mixing all the ingredients together in a small bowl. Season well with salt and pepper and chill in the fridge. Meanwhile, make the raita by mixing all the ingredients together in a small bowl. Season well with salt and pepper and chill in the fridge. Preheat the grill to medium-high. Preheat the grill to medium-high. Thread the marinated halloumi pieces onto two metal skewers, reserving any leftover marinade. Cook the halloumi skewers under the grill for 5–7 minutes, turning regularly and brushing over any remaining marinade. Once the halloumi pieces are golden-brown and beginning to char, remove them from the skewers and set aside. Thread the marinated halloumi pieces onto two metal skewers, reserving any leftover marinade. Cook the halloumi skewers under the grill for 5–7 minutes, turning regularly and brushing over any remaining marinade. Once the halloumi pieces are golden-brown and beginning to char, remove them from the skewers and set aside. Warm the wraps for 20 seconds each in a microwave, then fill with the halloumi, raita, mango chutney and Baby Gem lettuce. Warm the wraps for 20 seconds each in a microwave, then fill with the halloumi, raita, mango chutney and Baby Gem lettuce. | {
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"title": "Grilled halloumi and chutney wraps recipe",
"content": "An average of 4.6 out of 5 stars from 27 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/halloumi_wraps_02299_16x9.jpg Choose your curry powder heat for this easy grilled halloumi skewers and then cool it down with a minty raita and sweet mango chutney. Serve with crispy oven chips for a fantastic weeknight treat. Each wrap provides 492 kcal, 21g protein, 47g carbohydrate (of which 10g sugars), 23g fat (of which 13g saturates), 4g fibre and 3.1g salt. 1 tbsp mild or medium curry powder2 tbsp low-fat Greek-style yoghurt½ lemon, juice only1 tbsp olive oil250g/9oz halloumi, cut into bite-sized pieces4 multi-seed tortilla wraps2 tbsp mango chutney1 Baby Gem lettuce, shredded 1 tbsp mild or medium curry powder 2 tbsp low-fat Greek-style yoghurt ½ lemon, juice only 1 tbsp olive oil 250g/9oz halloumi, cut into bite-sized pieces 4 multi-seed tortilla wraps 2 tbsp mango chutney 1 Baby Gem lettuce, shredded 125g/4½oz low-fat Greek-style yoghurt1 red chilli, seeds removed, finely chopped3 sprigs mint, leaves picked and finely chopped¼ cucumber, halved, seeds removed, coarsely grated½ red onion, finely chopped1 tomato, roughly choppedsalt and freshly ground black pepper 125g/4½oz low-fat Greek-style yoghurt 1 red chilli, seeds removed, finely chopped 3 sprigs mint, leaves picked and finely chopped ¼ cucumber, halved, seeds removed, coarsely grated ½ red onion, finely chopped 1 tomato, roughly chopped salt and freshly ground black pepper Method Mix together the curry powder, yoghurt, lemon juice and olive oil. Coat the halloumi in the marinade, cover and chill in the fridge while you make the raita.Meanwhile, make the raita by mixing all the ingredients together in a small bowl. Season well with salt and pepper and chill in the fridge. Preheat the grill to medium-high.Thread the marinated halloumi pieces onto two metal skewers, reserving any leftover marinade. Cook the halloumi skewers under the grill for 5–7 minutes, turning regularly and brushing over any remaining marinade. Once the halloumi pieces are golden-brown and beginning to char, remove them from the skewers and set aside.Warm the wraps for 20 seconds each in a microwave, then fill with the halloumi, raita, mango chutney and Baby Gem lettuce. Mix together the curry powder, yoghurt, lemon juice and olive oil. Coat the halloumi in the marinade, cover and chill in the fridge while you make the raita. Mix together the curry powder, yoghurt, lemon juice and olive oil. Coat the halloumi in the marinade, cover and chill in the fridge while you make the raita. Meanwhile, make the raita by mixing all the ingredients together in a small bowl. Season well with salt and pepper and chill in the fridge. Meanwhile, make the raita by mixing all the ingredients together in a small bowl. Season well with salt and pepper and chill in the fridge. Preheat the grill to medium-high. Preheat the grill to medium-high. Thread the marinated halloumi pieces onto two metal skewers, reserving any leftover marinade. Cook the halloumi skewers under the grill for 5–7 minutes, turning regularly and brushing over any remaining marinade. Once the halloumi pieces are golden-brown and beginning to char, remove them from the skewers and set aside. Thread the marinated halloumi pieces onto two metal skewers, reserving any leftover marinade. Cook the halloumi skewers under the grill for 5–7 minutes, turning regularly and brushing over any remaining marinade. Once the halloumi pieces are golden-brown and beginning to char, remove them from the skewers and set aside. Warm the wraps for 20 seconds each in a microwave, then fill with the halloumi, raita, mango chutney and Baby Gem lettuce. Warm the wraps for 20 seconds each in a microwave, then fill with the halloumi, raita, mango chutney and Baby Gem lettuce."
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} | 7b6a7d582a751b492ac5b55c7a0346abbcec5631c386055237db77805e6ac739 | Veggie chilli tortilla baskets recipe
An average of 4.8 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/mexican_tortilla_baskets_29608_16x9.jpg Make our easy veggie chilli into something fun and impressive by serving up in crisp tortilla bowls. This recipe makes double portions of the stew so you can make the next dinner really quickly. Each serving provides 906 kcal, 45.5 protein, 108g carbohydrates (of which 25.5g sugars), 27.5g fat (of which 8.5g saturates), 22.5g fibre and 2.3g salt. 325g/11½oz split red lentils1 tsp rapeseed oil2 onions, roughly chopped4 garlic cloves, finely chopped2 red chilli, deseeded and finely chopped1 tbsp ground cumin1 tbsp ground coriander2 tsp smoked paprika2 tsp ground black pepper2 tbsp tomato purée1kg/2lb 4oz tomato passata2 vegetable stock cubes3 large courgettes, grated 400g tin black beans or three bean salad in water, drained 4 soft wholemeal flour tortillassunflower oil spray 325g/11½oz split red lentils 1 tsp rapeseed oil 2 onions, roughly chopped 4 garlic cloves, finely chopped 2 red chilli, deseeded and finely chopped 1 tbsp ground cumin 1 tbsp ground coriander 2 tsp smoked paprika 2 tsp ground black pepper 2 tbsp tomato purée 1kg/2lb 4oz tomato passata 2 vegetable stock cubes 3 large courgettes, grated 400g tin black beans or three bean salad in water, drained 4 soft wholemeal flour tortillas sunflower oil spray 2 avocados, peeled, stoned and roughly chopped1 lime, juice only1 small bunch coriander, roughly chopped 60g/2¼oz cheddar cheese, gratedcos or Little Gem lettuce3 tomatoes, roughly chopped 2 avocados, peeled, stoned and roughly chopped 1 lime, juice only 1 small bunch coriander, roughly chopped 60g/2¼oz cheddar cheese, grated cos or Little Gem lettuce 3 tomatoes, roughly chopped Method Preheat the oven to 200C/180C Fan/Gas 6.Put the red lentils in a large bowl and cover with water. Swish the water around then leave the lentils to soak for 5 minutes.Heat the oil in a large frying pan or casserole dish over a medium heat. Add onion and fry for 3–4 minutes until just softened.Add the garlic, chilli, cumin, coriander, paprika and black pepper and fry for 2 minutes until fragrant. Drain the lentils through a sieve then rinse under running water.Add the tomato purée and fry for 1 minute. Add the drained lentils, the passata, stock cube and 600ml/ 1 pint water. Stir well and bring to the boil. Reduce the heat, partially cover the pan with a lid and simmer for 15 minutes, stirring occasionally, until the lentils are nearly tender.Add the grated courgette and black beans, bring back to the boil, then reduce to a simmer, cover and cook for 10 minutes until everything is tender and thickened slightly.Meanwhile, put the avocados into a bowl with the lime juice and two thirds of the coriander and mix well.Press a tortilla wrap into an ovenproof bowl so it takes the shape of a bowl. Spray with oil spray and bake in the oven for 7–8 minutes until the wraps have hardened. Repeat with each tortilla. Remove half the mixture from the pan and transfer to a sealable container. Set aside until room temperature then transfer to the fridge. This can be kept for 3 days. Spoon the remaining mixture into each of the tortilla baskets. Serve with lettuce, tomato a dollop of avocado, cheese and a scatter of fresh coriander. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the red lentils in a large bowl and cover with water. Swish the water around then leave the lentils to soak for 5 minutes. Put the red lentils in a large bowl and cover with water. Swish the water around then leave the lentils to soak for 5 minutes. Heat the oil in a large frying pan or casserole dish over a medium heat. Add onion and fry for 3–4 minutes until just softened. Heat the oil in a large frying pan or casserole dish over a medium heat. Add onion and fry for 3–4 minutes until just softened. Add the garlic, chilli, cumin, coriander, paprika and black pepper and fry for 2 minutes until fragrant. Add the garlic, chilli, cumin, coriander, paprika and black pepper and fry for 2 minutes until fragrant. Drain the lentils through a sieve then rinse under running water. Drain the lentils through a sieve then rinse under running water. Add the tomato purée and fry for 1 minute. Add the drained lentils, the passata, stock cube and 600ml/ 1 pint water. Stir well and bring to the boil. Add the tomato purée and fry for 1 minute. Add the drained lentils, the passata, stock cube and 600ml/ 1 pint water. Stir well and bring to the boil. Reduce the heat, partially cover the pan with a lid and simmer for 15 minutes, stirring occasionally, until the lentils are nearly tender. Reduce the heat, partially cover the pan with a lid and simmer for 15 minutes, stirring occasionally, until the lentils are nearly tender. Add the grated courgette and black beans, bring back to the boil, then reduce to a simmer, cover and cook for 10 minutes until everything is tender and thickened slightly. Add the grated courgette and black beans, bring back to the boil, then reduce to a simmer, cover and cook for 10 minutes until everything is tender and thickened slightly. Meanwhile, put the avocados into a bowl with the lime juice and two thirds of the coriander and mix well. Meanwhile, put the avocados into a bowl with the lime juice and two thirds of the coriander and mix well. Press a tortilla wrap into an ovenproof bowl so it takes the shape of a bowl. Spray with oil spray and bake in the oven for 7–8 minutes until the wraps have hardened. Repeat with each tortilla. Press a tortilla wrap into an ovenproof bowl so it takes the shape of a bowl. Spray with oil spray and bake in the oven for 7–8 minutes until the wraps have hardened. Repeat with each tortilla. Remove half the mixture from the pan and transfer to a sealable container. Set aside until room temperature then transfer to the fridge. This can be kept for 3 days. Remove half the mixture from the pan and transfer to a sealable container. Set aside until room temperature then transfer to the fridge. This can be kept for 3 days. Spoon the remaining mixture into each of the tortilla baskets. Serve with lettuce, tomato a dollop of avocado, cheese and a scatter of fresh coriander. Spoon the remaining mixture into each of the tortilla baskets. Serve with lettuce, tomato a dollop of avocado, cheese and a scatter of fresh coriander. | {
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"title": "Veggie chilli tortilla baskets 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/mexican_tortilla_baskets_29608_16x9.jpg Make our easy veggie chilli into something fun and impressive by serving up in crisp tortilla bowls. This recipe makes double portions of the stew so you can make the next dinner really quickly. Each serving provides 906 kcal, 45.5 protein, 108g carbohydrates (of which 25.5g sugars), 27.5g fat (of which 8.5g saturates), 22.5g fibre and 2.3g salt. 325g/11½oz split red lentils1 tsp rapeseed oil2 onions, roughly chopped4 garlic cloves, finely chopped2 red chilli, deseeded and finely chopped1 tbsp ground cumin1 tbsp ground coriander2 tsp smoked paprika2 tsp ground black pepper2 tbsp tomato purée1kg/2lb 4oz tomato passata2 vegetable stock cubes3 large courgettes, grated 400g tin black beans or three bean salad in water, drained 4 soft wholemeal flour tortillassunflower oil spray 325g/11½oz split red lentils 1 tsp rapeseed oil 2 onions, roughly chopped 4 garlic cloves, finely chopped 2 red chilli, deseeded and finely chopped 1 tbsp ground cumin 1 tbsp ground coriander 2 tsp smoked paprika 2 tsp ground black pepper 2 tbsp tomato purée 1kg/2lb 4oz tomato passata 2 vegetable stock cubes 3 large courgettes, grated 400g tin black beans or three bean salad in water, drained 4 soft wholemeal flour tortillas sunflower oil spray 2 avocados, peeled, stoned and roughly chopped1 lime, juice only1 small bunch coriander, roughly chopped 60g/2¼oz cheddar cheese, gratedcos or Little Gem lettuce3 tomatoes, roughly chopped 2 avocados, peeled, stoned and roughly chopped 1 lime, juice only 1 small bunch coriander, roughly chopped 60g/2¼oz cheddar cheese, grated cos or Little Gem lettuce 3 tomatoes, roughly chopped Method Preheat the oven to 200C/180C Fan/Gas 6.Put the red lentils in a large bowl and cover with water. Swish the water around then leave the lentils to soak for 5 minutes.Heat the oil in a large frying pan or casserole dish over a medium heat. Add onion and fry for 3–4 minutes until just softened.Add the garlic, chilli, cumin, coriander, paprika and black pepper and fry for 2 minutes until fragrant. Drain the lentils through a sieve then rinse under running water.Add the tomato purée and fry for 1 minute. Add the drained lentils, the passata, stock cube and 600ml/ 1 pint water. Stir well and bring to the boil. Reduce the heat, partially cover the pan with a lid and simmer for 15 minutes, stirring occasionally, until the lentils are nearly tender.Add the grated courgette and black beans, bring back to the boil, then reduce to a simmer, cover and cook for 10 minutes until everything is tender and thickened slightly.Meanwhile, put the avocados into a bowl with the lime juice and two thirds of the coriander and mix well.Press a tortilla wrap into an ovenproof bowl so it takes the shape of a bowl. Spray with oil spray and bake in the oven for 7–8 minutes until the wraps have hardened. Repeat with each tortilla. Remove half the mixture from the pan and transfer to a sealable container. Set aside until room temperature then transfer to the fridge. This can be kept for 3 days. Spoon the remaining mixture into each of the tortilla baskets. Serve with lettuce, tomato a dollop of avocado, cheese and a scatter of fresh coriander. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the red lentils in a large bowl and cover with water. Swish the water around then leave the lentils to soak for 5 minutes. Put the red lentils in a large bowl and cover with water. Swish the water around then leave the lentils to soak for 5 minutes. Heat the oil in a large frying pan or casserole dish over a medium heat. Add onion and fry for 3–4 minutes until just softened. Heat the oil in a large frying pan or casserole dish over a medium heat. Add onion and fry for 3–4 minutes until just softened. Add the garlic, chilli, cumin, coriander, paprika and black pepper and fry for 2 minutes until fragrant. Add the garlic, chilli, cumin, coriander, paprika and black pepper and fry for 2 minutes until fragrant. Drain the lentils through a sieve then rinse under running water. Drain the lentils through a sieve then rinse under running water. Add the tomato purée and fry for 1 minute. Add the drained lentils, the passata, stock cube and 600ml/ 1 pint water. Stir well and bring to the boil. Add the tomato purée and fry for 1 minute. Add the drained lentils, the passata, stock cube and 600ml/ 1 pint water. Stir well and bring to the boil. Reduce the heat, partially cover the pan with a lid and simmer for 15 minutes, stirring occasionally, until the lentils are nearly tender. Reduce the heat, partially cover the pan with a lid and simmer for 15 minutes, stirring occasionally, until the lentils are nearly tender. Add the grated courgette and black beans, bring back to the boil, then reduce to a simmer, cover and cook for 10 minutes until everything is tender and thickened slightly. Add the grated courgette and black beans, bring back to the boil, then reduce to a simmer, cover and cook for 10 minutes until everything is tender and thickened slightly. Meanwhile, put the avocados into a bowl with the lime juice and two thirds of the coriander and mix well. Meanwhile, put the avocados into a bowl with the lime juice and two thirds of the coriander and mix well. Press a tortilla wrap into an ovenproof bowl so it takes the shape of a bowl. Spray with oil spray and bake in the oven for 7–8 minutes until the wraps have hardened. Repeat with each tortilla. Press a tortilla wrap into an ovenproof bowl so it takes the shape of a bowl. Spray with oil spray and bake in the oven for 7–8 minutes until the wraps have hardened. Repeat with each tortilla. Remove half the mixture from the pan and transfer to a sealable container. Set aside until room temperature then transfer to the fridge. This can be kept for 3 days. Remove half the mixture from the pan and transfer to a sealable container. Set aside until room temperature then transfer to the fridge. This can be kept for 3 days. Spoon the remaining mixture into each of the tortilla baskets. Serve with lettuce, tomato a dollop of avocado, cheese and a scatter of fresh coriander. Spoon the remaining mixture into each of the tortilla baskets. Serve with lettuce, tomato a dollop of avocado, cheese and a scatter of fresh coriander."
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} | e74ca2a43146c598b2bd14036f89439243b48b9a8464aabf3ac6c0b33cad060b | Orzotto with lemon and fresh oregano recipe
Orzo risotto with lemon and fresh oregano An average of 4.9 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/orzo_risotto_with_lemon_81355_16x9.jpg Orzo is a type of small pasta that looks like grains of rice. Using orzo makes this risotto (or orzotto) lighter than the traditional recipe and it cooks faster too. It's a really simple recipe and the lemon makes it taste lovely and fresh. 2 tbsp olive oil1 large banana shallot, peeled and finely chopped1 large garlic clove, finely chopped225g/8oz orzo pasta650ml/23fl oz hot vegetable stocksmall handful chopped fresh oregano25g/1oz unsalted butter½ unwaxed lemon, finely grated zest and juicesea salt and freshly ground black pepper 2 tbsp olive oil 1 large banana shallot, peeled and finely chopped 1 large garlic clove, finely chopped 225g/8oz orzo pasta 650ml/23fl oz hot vegetable stock small handful chopped fresh oregano 25g/1oz unsalted butter ½ unwaxed lemon, finely grated zest and juice sea salt and freshly ground black pepper Method Heat the oil in a heavy-based saucepan over a medium–high heat and gently fry the shallot with a generous pinch of salt for 5 minutes, or until just translucent. Add the garlic and fry for a further minute.Add the orzo to the pan, stirring until all the pasta is coated.Add a quarter of the stock and turn down the heat to medium–low. Continue adding the stock a quarter at a time, stirring regularly until the pasta has absorbed all the liquid and is tender but still has a little firmness at the centre. You may need to add a splash more water, or you might not need to use all the stock.Stir in the oregano, butter, lemon zest and juice, to taste. Season with salt and pepper and serve immediately. Heat the oil in a heavy-based saucepan over a medium–high heat and gently fry the shallot with a generous pinch of salt for 5 minutes, or until just translucent. Add the garlic and fry for a further minute. Heat the oil in a heavy-based saucepan over a medium–high heat and gently fry the shallot with a generous pinch of salt for 5 minutes, or until just translucent. Add the garlic and fry for a further minute. Add the orzo to the pan, stirring until all the pasta is coated. Add the orzo to the pan, stirring until all the pasta is coated. Add a quarter of the stock and turn down the heat to medium–low. Continue adding the stock a quarter at a time, stirring regularly until the pasta has absorbed all the liquid and is tender but still has a little firmness at the centre. You may need to add a splash more water, or you might not need to use all the stock. Add a quarter of the stock and turn down the heat to medium–low. Continue adding the stock a quarter at a time, stirring regularly until the pasta has absorbed all the liquid and is tender but still has a little firmness at the centre. You may need to add a splash more water, or you might not need to use all the stock. Stir in the oregano, butter, lemon zest and juice, to taste. Season with salt and pepper and serve immediately. Stir in the oregano, butter, lemon zest and juice, to taste. Season with salt and pepper and serve immediately. | {
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"title": "Orzotto with lemon and fresh oregano recipe",
"content": "Orzo risotto with lemon and fresh oregano An average of 4.9 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/orzo_risotto_with_lemon_81355_16x9.jpg Orzo is a type of small pasta that looks like grains of rice. Using orzo makes this risotto (or orzotto) lighter than the traditional recipe and it cooks faster too. It's a really simple recipe and the lemon makes it taste lovely and fresh. 2 tbsp olive oil1 large banana shallot, peeled and finely chopped1 large garlic clove, finely chopped225g/8oz orzo pasta650ml/23fl oz hot vegetable stocksmall handful chopped fresh oregano25g/1oz unsalted butter½ unwaxed lemon, finely grated zest and juicesea salt and freshly ground black pepper 2 tbsp olive oil 1 large banana shallot, peeled and finely chopped 1 large garlic clove, finely chopped 225g/8oz orzo pasta 650ml/23fl oz hot vegetable stock small handful chopped fresh oregano 25g/1oz unsalted butter ½ unwaxed lemon, finely grated zest and juice sea salt and freshly ground black pepper Method Heat the oil in a heavy-based saucepan over a medium–high heat and gently fry the shallot with a generous pinch of salt for 5 minutes, or until just translucent. Add the garlic and fry for a further minute.Add the orzo to the pan, stirring until all the pasta is coated.Add a quarter of the stock and turn down the heat to medium–low. Continue adding the stock a quarter at a time, stirring regularly until the pasta has absorbed all the liquid and is tender but still has a little firmness at the centre. You may need to add a splash more water, or you might not need to use all the stock.Stir in the oregano, butter, lemon zest and juice, to taste. Season with salt and pepper and serve immediately. Heat the oil in a heavy-based saucepan over a medium–high heat and gently fry the shallot with a generous pinch of salt for 5 minutes, or until just translucent. Add the garlic and fry for a further minute. Heat the oil in a heavy-based saucepan over a medium–high heat and gently fry the shallot with a generous pinch of salt for 5 minutes, or until just translucent. Add the garlic and fry for a further minute. Add the orzo to the pan, stirring until all the pasta is coated. Add the orzo to the pan, stirring until all the pasta is coated. Add a quarter of the stock and turn down the heat to medium–low. Continue adding the stock a quarter at a time, stirring regularly until the pasta has absorbed all the liquid and is tender but still has a little firmness at the centre. You may need to add a splash more water, or you might not need to use all the stock. Add a quarter of the stock and turn down the heat to medium–low. Continue adding the stock a quarter at a time, stirring regularly until the pasta has absorbed all the liquid and is tender but still has a little firmness at the centre. You may need to add a splash more water, or you might not need to use all the stock. Stir in the oregano, butter, lemon zest and juice, to taste. Season with salt and pepper and serve immediately. Stir in the oregano, butter, lemon zest and juice, to taste. Season with salt and pepper and serve immediately."
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} | 27ed1c59f0697e1c18dd561fcc0d3085d6154c1427f45991a0080dbe059b099c | Spicy potato wraps recipe
For the tortillas, in a mixing bowl combine all the ingredients along with 150g/5fl oz cold water to form a smooth dough. Knead the dough for 1-2 minutes. (Don’t work it for a more than a minute or two as it’s easier to roll out with less kneading at this stage.)Once the dough is smooth, cover the bowl with cling film and leave to rest for five minutes. Place a large, non-stick frying pan over a medium heat.Break the dough into golf-ball sized pieces and dust with a little extra flour, then roll out into rounds about the thickness of a 5p piece. Place a dough round in the hot, dry pan and wait until it starts to puff up before turning it over and cooking for the same time on the other side. Again, they will puff up. Press them down with a spatula and cook until they are browned in spots and cooked through. Remove from the pan and place on a plate. Repeat the process until you have used all the dough. You can stack the tortillas on top of each other on the plate; they won’t stick together.For the spicy potatoes, in a dry pan, toast your whole spices, heating them gently until they begin to release their aroma. Remove from the heat and lightly crush them in a pestle and mortar or a spice grinder. Once ground down to a coarse mixture, add the smoked paprika and a little salt.Heat a frying pan big enough to hold all your potato, add the oil and begin frying the potato pieces. Once they start to brown, add the spice mix, chopped chilli (as much or as little as you like), onion and garlic and cook for a few minutes until the onion softens; you may need to add a little more oil.Add the chopped tomatoes to the pan and roughly chop the mint and coriander.Squeeze the lime over the potatoes and remove the pan from the heat. To serve put the potatoes onto the tortillas and top with herbs. Sprinkle with grated cheese, yoghurt and salad leaves. For the tortillas, in a mixing bowl combine all the ingredients along with 150g/5fl oz cold water to form a smooth dough. Knead the dough for 1-2 minutes. (Don’t work it for a more than a minute or two as it’s easier to roll out with less kneading at this stage.) For the tortillas, in a mixing bowl combine all the ingredients along with 150g/5fl oz cold water to form a smooth dough. Knead the dough for 1-2 minutes. (Don’t work it for a more than a minute or two as it’s easier to roll out with less kneading at this stage.) Once the dough is smooth, cover the bowl with cling film and leave to rest for five minutes. Once the dough is smooth, cover the bowl with cling film and leave to rest for five minutes. Place a large, non-stick frying pan over a medium heat. Place a large, non-stick frying pan over a medium heat. Break the dough into golf-ball sized pieces and dust with a little extra flour, then roll out into rounds about the thickness of a 5p piece. Break the dough into golf-ball sized pieces and dust with a little extra flour, then roll out into rounds about the thickness of a 5p piece. Place a dough round in the hot, dry pan and wait until it starts to puff up before turning it over and cooking for the same time on the other side. Place a dough round in the hot, dry pan and wait until it starts to puff up before turning it over and cooking for the same time on the other side. Again, they will puff up. Press them down with a spatula and cook until they are browned in spots and cooked through. Remove from the pan and place on a plate. Repeat the process until you have used all the dough. Again, they will puff up. Press them down with a spatula and cook until they are browned in spots and cooked through. Remove from the pan and place on a plate. Repeat the process until you have used all the dough. You can stack the tortillas on top of each other on the plate; they won’t stick together. You can stack the tortillas on top of each other on the plate; they won’t stick together. For the spicy potatoes, in a dry pan, toast your whole spices, heating them gently until they begin to release their aroma. For the spicy potatoes, in a dry pan, toast your whole spices, heating them gently until they begin to release their aroma. Remove from the heat and lightly crush them in a pestle and mortar or a spice grinder. Once ground down to a coarse mixture, add the smoked paprika and a little salt. Remove from the heat and lightly crush them in a pestle and mortar or a spice grinder. Once ground down to a coarse mixture, add the smoked paprika and a little salt. Heat a frying pan big enough to hold all your potato, add the oil and begin frying the potato pieces. Heat a frying pan big enough to hold all your potato, add the oil and begin frying the potato pieces. Once they start to brown, add the spice mix, chopped chilli (as much or as little as you like), onion and garlic and cook for a few minutes until the onion softens; you may need to add a little more oil. Once they start to brown, add the spice mix, chopped chilli (as much or as little as you like), onion and garlic and cook for a few minutes until the onion softens; you may need to add a little more oil. Add the chopped tomatoes to the pan and roughly chop the mint and coriander. Add the chopped tomatoes to the pan and roughly chop the mint and coriander. Squeeze the lime over the potatoes and remove the pan from the heat. Squeeze the lime over the potatoes and remove the pan from the heat. To serve put the potatoes onto the tortillas and top with herbs. Sprinkle with grated cheese, yoghurt and salad leaves. To serve put the potatoes onto the tortillas and top with herbs. Sprinkle with grated cheese, yoghurt and salad leaves. | {
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"title": "Spicy potato wraps recipe",
"content": "For the tortillas, in a mixing bowl combine all the ingredients along with 150g/5fl oz cold water to form a smooth dough. Knead the dough for 1-2 minutes. (Don’t work it for a more than a minute or two as it’s easier to roll out with less kneading at this stage.)Once the dough is smooth, cover the bowl with cling film and leave to rest for five minutes. Place a large, non-stick frying pan over a medium heat.Break the dough into golf-ball sized pieces and dust with a little extra flour, then roll out into rounds about the thickness of a 5p piece. Place a dough round in the hot, dry pan and wait until it starts to puff up before turning it over and cooking for the same time on the other side. Again, they will puff up. Press them down with a spatula and cook until they are browned in spots and cooked through. Remove from the pan and place on a plate. Repeat the process until you have used all the dough. You can stack the tortillas on top of each other on the plate; they won’t stick together.For the spicy potatoes, in a dry pan, toast your whole spices, heating them gently until they begin to release their aroma. Remove from the heat and lightly crush them in a pestle and mortar or a spice grinder. Once ground down to a coarse mixture, add the smoked paprika and a little salt.Heat a frying pan big enough to hold all your potato, add the oil and begin frying the potato pieces. Once they start to brown, add the spice mix, chopped chilli (as much or as little as you like), onion and garlic and cook for a few minutes until the onion softens; you may need to add a little more oil.Add the chopped tomatoes to the pan and roughly chop the mint and coriander.Squeeze the lime over the potatoes and remove the pan from the heat. To serve put the potatoes onto the tortillas and top with herbs. Sprinkle with grated cheese, yoghurt and salad leaves. For the tortillas, in a mixing bowl combine all the ingredients along with 150g/5fl oz cold water to form a smooth dough. Knead the dough for 1-2 minutes. (Don’t work it for a more than a minute or two as it’s easier to roll out with less kneading at this stage.) For the tortillas, in a mixing bowl combine all the ingredients along with 150g/5fl oz cold water to form a smooth dough. Knead the dough for 1-2 minutes. (Don’t work it for a more than a minute or two as it’s easier to roll out with less kneading at this stage.) Once the dough is smooth, cover the bowl with cling film and leave to rest for five minutes. Once the dough is smooth, cover the bowl with cling film and leave to rest for five minutes. Place a large, non-stick frying pan over a medium heat. Place a large, non-stick frying pan over a medium heat. Break the dough into golf-ball sized pieces and dust with a little extra flour, then roll out into rounds about the thickness of a 5p piece. Break the dough into golf-ball sized pieces and dust with a little extra flour, then roll out into rounds about the thickness of a 5p piece. Place a dough round in the hot, dry pan and wait until it starts to puff up before turning it over and cooking for the same time on the other side. Place a dough round in the hot, dry pan and wait until it starts to puff up before turning it over and cooking for the same time on the other side. Again, they will puff up. Press them down with a spatula and cook until they are browned in spots and cooked through. Remove from the pan and place on a plate. Repeat the process until you have used all the dough. Again, they will puff up. Press them down with a spatula and cook until they are browned in spots and cooked through. Remove from the pan and place on a plate. Repeat the process until you have used all the dough. You can stack the tortillas on top of each other on the plate; they won’t stick together. You can stack the tortillas on top of each other on the plate; they won’t stick together. For the spicy potatoes, in a dry pan, toast your whole spices, heating them gently until they begin to release their aroma. For the spicy potatoes, in a dry pan, toast your whole spices, heating them gently until they begin to release their aroma. Remove from the heat and lightly crush them in a pestle and mortar or a spice grinder. Once ground down to a coarse mixture, add the smoked paprika and a little salt. Remove from the heat and lightly crush them in a pestle and mortar or a spice grinder. Once ground down to a coarse mixture, add the smoked paprika and a little salt. Heat a frying pan big enough to hold all your potato, add the oil and begin frying the potato pieces. Heat a frying pan big enough to hold all your potato, add the oil and begin frying the potato pieces. Once they start to brown, add the spice mix, chopped chilli (as much or as little as you like), onion and garlic and cook for a few minutes until the onion softens; you may need to add a little more oil. Once they start to brown, add the spice mix, chopped chilli (as much or as little as you like), onion and garlic and cook for a few minutes until the onion softens; you may need to add a little more oil. Add the chopped tomatoes to the pan and roughly chop the mint and coriander. Add the chopped tomatoes to the pan and roughly chop the mint and coriander. Squeeze the lime over the potatoes and remove the pan from the heat. Squeeze the lime over the potatoes and remove the pan from the heat. To serve put the potatoes onto the tortillas and top with herbs. Sprinkle with grated cheese, yoghurt and salad leaves. To serve put the potatoes onto the tortillas and top with herbs. Sprinkle with grated cheese, yoghurt and salad leaves."
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} | 24a754874b79707fb5476912e926038f87b63fdcb3a2de7d6ba6f20c085e7fc3 | Gnocchi with wild rocket recipe
An average of 4.0 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/gnocchi_with_wild_rocket_14134_16x9.jpg Gennaro makes his gnocchi with boiled potatoes - much faster than baking them - and serves them in an easy rocket, basil and chilli sauce. 700g/1lb 9oz Desiree potatoes, roughly cut to pieces all the same size and unpeeledsalt and freshly ground black pepper2 free-range eggs, yolks only150g/5½oz plain flourrice flour, for dusting 700g/1lb 9oz Desiree potatoes, roughly cut to pieces all the same size and unpeeled salt and freshly ground black pepper 2 free-range eggs, yolks only 150g/5½oz plain flour rice flour, for dusting 300g/10½oz wild rocket, roughly chopped200g/7oz watercress, stalks discarded, roughly chopped150ml/5½fl oz extra-virgin olive oil1 small onion, finely chopped1 garlic clove, finely chopped1 small red chilli, finely chopped20 basil leaves, roughly tornsalt and freshly ground black pepper 300g/10½oz wild rocket, roughly chopped 200g/7oz watercress, stalks discarded, roughly chopped 150ml/5½fl oz extra-virgin olive oil 1 small onion, finely chopped 1 garlic clove, finely chopped 1 small red chilli, finely chopped 20 basil leaves, roughly torn salt and freshly ground black pepper freshly grated parmesan (or a similar vegetarian hard cheese), to serve freshly grated parmesan (or a similar vegetarian hard cheese), to serve Method For the gnocchi, place the potatoes in a saucepan with lots of salted cold water. Bring to the boil and cook until the potatoes are tender, but not falling apart (about 15–20 minutes depending on the size of your potatoes). Drain and allow to cool a little. When cool enough to handle, remove the skins. While the potatoes are still warm, mash them until smooth or pass through a ricer, then set aside to cool completely.Season the cooled potatoes with salt and pepper, stir in the egg yolks and add the flour. Bring the mixture together to form a dough. Sprinkle some rice flour on a clean work surface and roll out the dough into long sausage shapes. With a sharp knife cut the roll into dumpling shapes of about 2cm/1in. Set aside.For the sauce, blanch the rocket and watercress for a minute in boiling salted water. Remove and refresh in cold water. Drain well.In a large frying pan, heat the olive oil. Add the onion, garlic and chilli and fry until the onion is soft and translucent. Stir in the rocket, watercress and basil and stir-fry for a couple of minutes to heat through. Season, to taste.Bring a large pan of water to the boil and drop in the gnocchi. Simmer until they rise back to the top then lift them out with a slotted spoon. Drain well and mix into the sauce, taking care not to break up the gnocchi.Serve immediately with some freshly grated parmesan. For the gnocchi, place the potatoes in a saucepan with lots of salted cold water. Bring to the boil and cook until the potatoes are tender, but not falling apart (about 15–20 minutes depending on the size of your potatoes). For the gnocchi, place the potatoes in a saucepan with lots of salted cold water. Bring to the boil and cook until the potatoes are tender, but not falling apart (about 15–20 minutes depending on the size of your potatoes). Drain and allow to cool a little. When cool enough to handle, remove the skins. While the potatoes are still warm, mash them until smooth or pass through a ricer, then set aside to cool completely. Drain and allow to cool a little. When cool enough to handle, remove the skins. While the potatoes are still warm, mash them until smooth or pass through a ricer, then set aside to cool completely. Season the cooled potatoes with salt and pepper, stir in the egg yolks and add the flour. Bring the mixture together to form a dough. Season the cooled potatoes with salt and pepper, stir in the egg yolks and add the flour. Bring the mixture together to form a dough. Sprinkle some rice flour on a clean work surface and roll out the dough into long sausage shapes. With a sharp knife cut the roll into dumpling shapes of about 2cm/1in. Set aside. Sprinkle some rice flour on a clean work surface and roll out the dough into long sausage shapes. With a sharp knife cut the roll into dumpling shapes of about 2cm/1in. Set aside. For the sauce, blanch the rocket and watercress for a minute in boiling salted water. Remove and refresh in cold water. Drain well. For the sauce, blanch the rocket and watercress for a minute in boiling salted water. Remove and refresh in cold water. Drain well. In a large frying pan, heat the olive oil. Add the onion, garlic and chilli and fry until the onion is soft and translucent. Stir in the rocket, watercress and basil and stir-fry for a couple of minutes to heat through. Season, to taste. In a large frying pan, heat the olive oil. Add the onion, garlic and chilli and fry until the onion is soft and translucent. Stir in the rocket, watercress and basil and stir-fry for a couple of minutes to heat through. Season, to taste. Bring a large pan of water to the boil and drop in the gnocchi. Simmer until they rise back to the top then lift them out with a slotted spoon. Drain well and mix into the sauce, taking care not to break up the gnocchi. Bring a large pan of water to the boil and drop in the gnocchi. Simmer until they rise back to the top then lift them out with a slotted spoon. Drain well and mix into the sauce, taking care not to break up the gnocchi. Serve immediately with some freshly grated parmesan. Serve immediately with some freshly grated parmesan. | {
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"url": "https://www.bbc.co.uk/food/recipes/gnocchi_with_wild_rocket_14134",
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"processing_date": "2025-09-05T00:00:00",
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"title": "Gnocchi with wild rocket recipe",
"content": "An average of 4.0 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/gnocchi_with_wild_rocket_14134_16x9.jpg Gennaro makes his gnocchi with boiled potatoes - much faster than baking them - and serves them in an easy rocket, basil and chilli sauce. 700g/1lb 9oz Desiree potatoes, roughly cut to pieces all the same size and unpeeledsalt and freshly ground black pepper2 free-range eggs, yolks only150g/5½oz plain flourrice flour, for dusting 700g/1lb 9oz Desiree potatoes, roughly cut to pieces all the same size and unpeeled salt and freshly ground black pepper 2 free-range eggs, yolks only 150g/5½oz plain flour rice flour, for dusting 300g/10½oz wild rocket, roughly chopped200g/7oz watercress, stalks discarded, roughly chopped150ml/5½fl oz extra-virgin olive oil1 small onion, finely chopped1 garlic clove, finely chopped1 small red chilli, finely chopped20 basil leaves, roughly tornsalt and freshly ground black pepper 300g/10½oz wild rocket, roughly chopped 200g/7oz watercress, stalks discarded, roughly chopped 150ml/5½fl oz extra-virgin olive oil 1 small onion, finely chopped 1 garlic clove, finely chopped 1 small red chilli, finely chopped 20 basil leaves, roughly torn salt and freshly ground black pepper freshly grated parmesan (or a similar vegetarian hard cheese), to serve freshly grated parmesan (or a similar vegetarian hard cheese), to serve Method For the gnocchi, place the potatoes in a saucepan with lots of salted cold water. Bring to the boil and cook until the potatoes are tender, but not falling apart (about 15–20 minutes depending on the size of your potatoes). Drain and allow to cool a little. When cool enough to handle, remove the skins. While the potatoes are still warm, mash them until smooth or pass through a ricer, then set aside to cool completely.Season the cooled potatoes with salt and pepper, stir in the egg yolks and add the flour. Bring the mixture together to form a dough. Sprinkle some rice flour on a clean work surface and roll out the dough into long sausage shapes. With a sharp knife cut the roll into dumpling shapes of about 2cm/1in. Set aside.For the sauce, blanch the rocket and watercress for a minute in boiling salted water. Remove and refresh in cold water. Drain well.In a large frying pan, heat the olive oil. Add the onion, garlic and chilli and fry until the onion is soft and translucent. Stir in the rocket, watercress and basil and stir-fry for a couple of minutes to heat through. Season, to taste.Bring a large pan of water to the boil and drop in the gnocchi. Simmer until they rise back to the top then lift them out with a slotted spoon. Drain well and mix into the sauce, taking care not to break up the gnocchi.Serve immediately with some freshly grated parmesan. For the gnocchi, place the potatoes in a saucepan with lots of salted cold water. Bring to the boil and cook until the potatoes are tender, but not falling apart (about 15–20 minutes depending on the size of your potatoes). For the gnocchi, place the potatoes in a saucepan with lots of salted cold water. Bring to the boil and cook until the potatoes are tender, but not falling apart (about 15–20 minutes depending on the size of your potatoes). Drain and allow to cool a little. When cool enough to handle, remove the skins. While the potatoes are still warm, mash them until smooth or pass through a ricer, then set aside to cool completely. Drain and allow to cool a little. When cool enough to handle, remove the skins. While the potatoes are still warm, mash them until smooth or pass through a ricer, then set aside to cool completely. Season the cooled potatoes with salt and pepper, stir in the egg yolks and add the flour. Bring the mixture together to form a dough. Season the cooled potatoes with salt and pepper, stir in the egg yolks and add the flour. Bring the mixture together to form a dough. Sprinkle some rice flour on a clean work surface and roll out the dough into long sausage shapes. With a sharp knife cut the roll into dumpling shapes of about 2cm/1in. Set aside. Sprinkle some rice flour on a clean work surface and roll out the dough into long sausage shapes. With a sharp knife cut the roll into dumpling shapes of about 2cm/1in. Set aside. For the sauce, blanch the rocket and watercress for a minute in boiling salted water. Remove and refresh in cold water. Drain well. For the sauce, blanch the rocket and watercress for a minute in boiling salted water. Remove and refresh in cold water. Drain well. In a large frying pan, heat the olive oil. Add the onion, garlic and chilli and fry until the onion is soft and translucent. Stir in the rocket, watercress and basil and stir-fry for a couple of minutes to heat through. Season, to taste. In a large frying pan, heat the olive oil. Add the onion, garlic and chilli and fry until the onion is soft and translucent. Stir in the rocket, watercress and basil and stir-fry for a couple of minutes to heat through. Season, to taste. Bring a large pan of water to the boil and drop in the gnocchi. Simmer until they rise back to the top then lift them out with a slotted spoon. Drain well and mix into the sauce, taking care not to break up the gnocchi. Bring a large pan of water to the boil and drop in the gnocchi. Simmer until they rise back to the top then lift them out with a slotted spoon. Drain well and mix into the sauce, taking care not to break up the gnocchi. Serve immediately with some freshly grated parmesan. Serve immediately with some freshly grated parmesan."
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"$oid": "68bad244eb3bdbfd0cc00e00"
} | 0e64d32c56d78b3b6e78072cf116e824fbbccda44de7f23f63b0e3a8261eb44a | Silk handkerchief pasta with pesto recipe
An average of 3.7 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/silk_handkerchief_pasta_32040_16x9.jpg A pasta and pesto dish from Liguria, home of the best basil in Italy, giving us the famous pesto al Genovese. 250g/9oz Italian ‘00’ flour, plus extra for dusting1 free-range egg3 free-range eggs, yolks only2 tbsp olive oilpinch salt 250g/9oz Italian ‘00’ flour, plus extra for dusting 1 free-range egg 3 free-range eggs, yolks only 2 tbsp olive oil pinch salt large bunch of small-leaved basil, about 50 leavesabout 10g/¼oz coarse sea salt40g/1½oz pine kernels4 garlic cloves100ml/3½fl oz olive oil80g/3oz parmesan or pecorino (or alternative vegetarian hard cheese), freshly grated large bunch of small-leaved basil, about 50 leaves about 10g/¼oz coarse sea salt 40g/1½oz pine kernels 4 garlic cloves 100ml/3½fl oz olive oil 80g/3oz parmesan or pecorino (or alternative vegetarian hard cheese), freshly grated Method For the pasta, place the flour in a bowl or on a work surface, and make a well in the centre. Add the egg, yolks, half the oil and a pinch of salt. Firstly with a fork and then with your hands, gradually mix the flour with the eggs and oil until you obtain a rough paste. If necessary, add a splash of water. Knead the dough on a lightly floured surface for a few minutes until it is smooth, not sticky. Cover with a cloth and leave to rest for 15–30 minutes.Divide the dough into quarters. If you have a pasta machine, put the dough through the rollers gradually, starting with the thickest setting, working down to the thinnest, until you have silky sheets about 1mm thick, or less. Cut the sheets of pasta into large squares, about 15x15cm/6x6in, and dust with flour to prevent them sticking together.For the pesto, put the basil leaves in a large mortar with the salt, pine kernels and garlic. Grind down with the pestle until it becomes a fine pulp. Start to add the oil and continue grinding until the mixture is smooth. Add the parmesan and mix well.To cook the pasta, put the pasta sheets one by one into a saucepan with plenty of lightly salted boiling water, and add the remaining oil. Cook until al dente, about three minutes or so.Put about 3-4 tablespoons of pesto in a large pan and warm up gently with 3-4 tablespoons of cooking water from the pasta pan. Remove the pasta sheets from the water using a perforated scoop, and put them into the sauce. Add the rest of the sauce, mix well, and serve with a few extra basil leaves to garnish. For the pasta, place the flour in a bowl or on a work surface, and make a well in the centre. Add the egg, yolks, half the oil and a pinch of salt. Firstly with a fork and then with your hands, gradually mix the flour with the eggs and oil until you obtain a rough paste. If necessary, add a splash of water. Knead the dough on a lightly floured surface for a few minutes until it is smooth, not sticky. Cover with a cloth and leave to rest for 15–30 minutes. For the pasta, place the flour in a bowl or on a work surface, and make a well in the centre. Add the egg, yolks, half the oil and a pinch of salt. Firstly with a fork and then with your hands, gradually mix the flour with the eggs and oil until you obtain a rough paste. If necessary, add a splash of water. Knead the dough on a lightly floured surface for a few minutes until it is smooth, not sticky. Cover with a cloth and leave to rest for 15–30 minutes. Divide the dough into quarters. If you have a pasta machine, put the dough through the rollers gradually, starting with the thickest setting, working down to the thinnest, until you have silky sheets about 1mm thick, or less. Cut the sheets of pasta into large squares, about 15x15cm/6x6in, and dust with flour to prevent them sticking together. Divide the dough into quarters. If you have a pasta machine, put the dough through the rollers gradually, starting with the thickest setting, working down to the thinnest, until you have silky sheets about 1mm thick, or less. Cut the sheets of pasta into large squares, about 15x15cm/6x6in, and dust with flour to prevent them sticking together. For the pesto, put the basil leaves in a large mortar with the salt, pine kernels and garlic. Grind down with the pestle until it becomes a fine pulp. Start to add the oil and continue grinding until the mixture is smooth. Add the parmesan and mix well. For the pesto, put the basil leaves in a large mortar with the salt, pine kernels and garlic. Grind down with the pestle until it becomes a fine pulp. Start to add the oil and continue grinding until the mixture is smooth. Add the parmesan and mix well. To cook the pasta, put the pasta sheets one by one into a saucepan with plenty of lightly salted boiling water, and add the remaining oil. Cook until al dente, about three minutes or so. To cook the pasta, put the pasta sheets one by one into a saucepan with plenty of lightly salted boiling water, and add the remaining oil. Cook until al dente, about three minutes or so. Put about 3-4 tablespoons of pesto in a large pan and warm up gently with 3-4 tablespoons of cooking water from the pasta pan. Put about 3-4 tablespoons of pesto in a large pan and warm up gently with 3-4 tablespoons of cooking water from the pasta pan. Remove the pasta sheets from the water using a perforated scoop, and put them into the sauce. Add the rest of the sauce, mix well, and serve with a few extra basil leaves to garnish. Remove the pasta sheets from the water using a perforated scoop, and put them into the sauce. Add the rest of the sauce, mix well, and serve with a few extra basil leaves to garnish. | {
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"lang": "en-GB",
"url": "https://www.bbc.co.uk/food/recipes/silk_handkerchief_pasta_32040",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Silk handkerchief pasta with pesto recipe",
"content": "An average of 3.7 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/silk_handkerchief_pasta_32040_16x9.jpg A pasta and pesto dish from Liguria, home of the best basil in Italy, giving us the famous pesto al Genovese. 250g/9oz Italian ‘00’ flour, plus extra for dusting1 free-range egg3 free-range eggs, yolks only2 tbsp olive oilpinch salt 250g/9oz Italian ‘00’ flour, plus extra for dusting 1 free-range egg 3 free-range eggs, yolks only 2 tbsp olive oil pinch salt large bunch of small-leaved basil, about 50 leavesabout 10g/¼oz coarse sea salt40g/1½oz pine kernels4 garlic cloves100ml/3½fl oz olive oil80g/3oz parmesan or pecorino (or alternative vegetarian hard cheese), freshly grated large bunch of small-leaved basil, about 50 leaves about 10g/¼oz coarse sea salt 40g/1½oz pine kernels 4 garlic cloves 100ml/3½fl oz olive oil 80g/3oz parmesan or pecorino (or alternative vegetarian hard cheese), freshly grated Method For the pasta, place the flour in a bowl or on a work surface, and make a well in the centre. Add the egg, yolks, half the oil and a pinch of salt. Firstly with a fork and then with your hands, gradually mix the flour with the eggs and oil until you obtain a rough paste. If necessary, add a splash of water. Knead the dough on a lightly floured surface for a few minutes until it is smooth, not sticky. Cover with a cloth and leave to rest for 15–30 minutes.Divide the dough into quarters. If you have a pasta machine, put the dough through the rollers gradually, starting with the thickest setting, working down to the thinnest, until you have silky sheets about 1mm thick, or less. Cut the sheets of pasta into large squares, about 15x15cm/6x6in, and dust with flour to prevent them sticking together.For the pesto, put the basil leaves in a large mortar with the salt, pine kernels and garlic. Grind down with the pestle until it becomes a fine pulp. Start to add the oil and continue grinding until the mixture is smooth. Add the parmesan and mix well.To cook the pasta, put the pasta sheets one by one into a saucepan with plenty of lightly salted boiling water, and add the remaining oil. Cook until al dente, about three minutes or so.Put about 3-4 tablespoons of pesto in a large pan and warm up gently with 3-4 tablespoons of cooking water from the pasta pan. Remove the pasta sheets from the water using a perforated scoop, and put them into the sauce. Add the rest of the sauce, mix well, and serve with a few extra basil leaves to garnish. For the pasta, place the flour in a bowl or on a work surface, and make a well in the centre. Add the egg, yolks, half the oil and a pinch of salt. Firstly with a fork and then with your hands, gradually mix the flour with the eggs and oil until you obtain a rough paste. If necessary, add a splash of water. Knead the dough on a lightly floured surface for a few minutes until it is smooth, not sticky. Cover with a cloth and leave to rest for 15–30 minutes. For the pasta, place the flour in a bowl or on a work surface, and make a well in the centre. Add the egg, yolks, half the oil and a pinch of salt. Firstly with a fork and then with your hands, gradually mix the flour with the eggs and oil until you obtain a rough paste. If necessary, add a splash of water. Knead the dough on a lightly floured surface for a few minutes until it is smooth, not sticky. Cover with a cloth and leave to rest for 15–30 minutes. Divide the dough into quarters. If you have a pasta machine, put the dough through the rollers gradually, starting with the thickest setting, working down to the thinnest, until you have silky sheets about 1mm thick, or less. Cut the sheets of pasta into large squares, about 15x15cm/6x6in, and dust with flour to prevent them sticking together. Divide the dough into quarters. If you have a pasta machine, put the dough through the rollers gradually, starting with the thickest setting, working down to the thinnest, until you have silky sheets about 1mm thick, or less. Cut the sheets of pasta into large squares, about 15x15cm/6x6in, and dust with flour to prevent them sticking together. For the pesto, put the basil leaves in a large mortar with the salt, pine kernels and garlic. Grind down with the pestle until it becomes a fine pulp. Start to add the oil and continue grinding until the mixture is smooth. Add the parmesan and mix well. For the pesto, put the basil leaves in a large mortar with the salt, pine kernels and garlic. Grind down with the pestle until it becomes a fine pulp. Start to add the oil and continue grinding until the mixture is smooth. Add the parmesan and mix well. To cook the pasta, put the pasta sheets one by one into a saucepan with plenty of lightly salted boiling water, and add the remaining oil. Cook until al dente, about three minutes or so. To cook the pasta, put the pasta sheets one by one into a saucepan with plenty of lightly salted boiling water, and add the remaining oil. Cook until al dente, about three minutes or so. Put about 3-4 tablespoons of pesto in a large pan and warm up gently with 3-4 tablespoons of cooking water from the pasta pan. Put about 3-4 tablespoons of pesto in a large pan and warm up gently with 3-4 tablespoons of cooking water from the pasta pan. Remove the pasta sheets from the water using a perforated scoop, and put them into the sauce. Add the rest of the sauce, mix well, and serve with a few extra basil leaves to garnish. Remove the pasta sheets from the water using a perforated scoop, and put them into the sauce. Add the rest of the sauce, mix well, and serve with a few extra basil leaves to garnish."
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