Innholdsfortegnelse for June 2015 i Good Food

There’s plenty in this issue to keep your meals varied and exciting this month – from seasonal indulgence (Vanilla cherry pie, p24, and Strawberry shortbread frozen yogurt, anyone?) to our exclusive healthy eating plan. Our focus on clean eating is designed to give you a pre-summer boost with lighter recipes that deliver a healthy bonus. This new week-long plan includes Herby lamb with caponata, Spicy wild salmon, plus ‘cheatballs’ (that’s right, meatballs without the meat) – inventive, flavour-packed meals you’d expect from recipe writers who are food-lovers first and foremost, with a passion for dishes that taste great. See you next month,…

All the recipes in Good Food magazine are tested thoroughly before publication, so they’ll work first time for you at home. Most are developed in our Test Kitchen by our cookery team, with additional recipes from food writers, TV chefs or cookery books. However, no matter who writes the original recipe, each one is tested rigorously before being included in the magazine. Your time and money are precious, so we want to guarantee you a great result every time. Developing and testing Good Food recipes • We aim to make recipes practical, keeping ingredients lists to a minimum and avoiding lengthy preparation. • We help you to avoid waste by using full packs, cans and jars where possible. When it’s not possible, we try to include…

Studied closely, a cauliflower, in tip-top freshness, is a thing of pure beauty. The fresh white curds (a suitable creamy name, I always think) are each a tightly packed mass of immature flowerbuds. Yet, only five years ago, sales of this UK staple were on the decline, with younger shoppers in particular shunning it for green veg alternatives. However, thanks to the sheer inventiveness of chefs and food writers, plus its low-carb credentials and versatile flavour, the humble cauli fought back – and has been elevated to very delicious health food status. Pulsed or grated, then lightly cooked, it can easily replace rice and grains with pretty convincing results. When roasted, in wedges or whole, cauliflower takes on an earthy sweetness, much more complex and less watery than boiled or…

Strawberry CocoDough cocomaya.co.uk A CocoDough, for those unfamiliar, is a cross between a cookie and a doughnut, and this one is filled with a strawberry crème pâtissière and topped with soft ganache and pieces of strawberry. It’s made by the Cocomaya Fine Chocolatier & Artisan Bakery. Buy at one of their three London stores, as well as Selfridges or Fortnum & Mason. Little Scarlet Strawberry Conserve tiptree.com Did you know that this dark crimson jam, made from the tiny, rare, sweet Little Scarlet strawberries, is James Bond’s favourite conserve? It’s mentioned in Ian Fleming’s From Russia With Love. The ruby jewels, renowned for their intensity of flavour, are grown on Tiptree’s farm in Essex. The jam is the ultimate scone-topper. British Strawberry & Rose Cordial selfridges.co.uk Summer in a glass.…

Recipes SARA BUENFELD Photographs STUART OVENDEN CLEAN EATING EXPLAINED This brand-new plan has been created by food writer Sara Buenfeld and Nutritional therapist Kerry Torrens. Here they tell you all you need to know about clean eating Seven days of fresh, good-for-you meals that also taste great. We’ve analysed every recipe and each day’s plan to ensure that you’ll get all the nutrition you need. We’ve included vegetarian alternatives, plus it’s easy to mix and match dishes so you can enjoy the foods you love and avoid the ones you’re not so keen on. This week's worth of recipes will leave you glowing, but it’s just an introduction to a healthier, more mindful way of eating. Visit our website, bbcgooodfood.com, for lots more expert advice, plus a shopping list to…

1 Herby lamb fillet with caponata A delicious Sunday roast can be healthy, as this low-calorie recipe proves. It contains an amazing 5 of your 5-a-day, and provides vitamins and minerals. For vegetarians, leave out the lamb and add chickpeas to the caponata. SERVES 2 PREP 10 mins COOK 25 mins 3 garlic cloves FOR THE CAPONATA 2 tsp rapeseed oil 1 red onion, cut into wedges 1 aubergine, sliced and quartered 500g carton passata 1 green pepper, quartered, deseeded and sliced 6 pitted Kalamata olives, halved and rinsed 2 tsp capers, rinsed 1 tsp chopped rosemary 1 tsp balsamic vinegar FOR THE LAMB & POTATOES 4 baby new potatoes, halved 1 tsp chopped rosemary 1 tsp rapeseed oil 250g/9oz lean lamb loin fillet, all visible fat removed 240g bag…

‘I gave up dairy’ After years of suffering from skin problems – and trying countless lotions, potions and even medication, I read that dairy can inflame acne, so I decided to cut down. My biggest hurdles were milk and yogurt because I eat porridge or muesli every morning, but now I simply use unsweetened almond milk. I swapped regular tea for herbal tea and I make creamy desserts using coconut milk. I’ve seen a huge improvement in my skin, and I’m sure it’s as a result of cutting out dairy. ‘I’ve cut out sugar’ I gave up sugar for Lent after realising that I was eating up to 40 teaspoons a day. I started gently – eliminating the obvious things like biscuits. Very soon I was feeling healthier and more…

Butter for avocado Spread mashed avocado on crackers or visit bbcgoodfood.com for our delicious free-from Chocolate avocado cake recipe. Avocados contain healthier unsaturated fat and potassium, which lowers blood pressure. White sugar for date syrup Less refined than white sugar, date syrup is delicious on porridge or in salad dressings. For the biggest benefit, make your own – by simply boiling dates – so that you maintain the fibre content of the whole fruit, which helps to balance blood sugar. Coffee for matcha latte Whisk antioxidant-packed matcha powder into steamed milk (almond or soya milk work well too) for your mid-afternoon caffeine fix. Matcha, made from the finely ground whole leaf of the green tea plant, contains much higher levels of antioxidants than the tea leaf infusion. White pasta for…

• Oily fish such as salmon, mackerel, sardines and trout contain fats that help to prevent clots, improve blood triglyceride levels (a fat in your blood) and boost circulation. Aim for 2-4 portions per week and use gentle methods of cooking, such as poaching and baking, to protect the heart-healthy oils. If you can afford it, buy wild rather than farmed fish, for a better balance of omega fatty acids. • Avocados, nuts, seeds and rapeseed oil are examples of heart-friendly fats. Loaded with monounsaturated fats and with half the saturated fat of olive oil, rapeseed is the ideal cooking oil. It’s also a great source of protective vitamin E. • Fruit and vegetables are packed with potassium, which helps to manage blood pressure, as well as antioxidants, which help…

Meat consumption has surged around the world by more than 400 per cent in the past 50 years – and is set to continue rising. Scientists now agree that our appetite for animal protein is seriously damaging both our health and the environment. Campaigns urging us to cut back started in 2003 with the launch of Meatless Mondays. The movement has gathered momentum, with Meat Free May launched in 2014, followed by the first Meat Free Week earlier this year. These campaigns reflect the growing pressure for us to reassess how much animal-based food we eat, and to think about the health, environmental and animal-welfare issues involved. Attitudes in the UK are slowly changing. Our intake of red meat, processed meat and poultry has fallen in recent years. When we…

WIN 1 of 500 DVDs, Mandela: Long Walk to Freedom To celebrate our relationship with the Nelson Mandela Children’s Fund (UK) we are giving you the chance to win 1 of 500 copies of the DVD Mandela: Long Walk to Freedom – the inspirational story of Nelson Mandela’s extraordinary life from rural village to becoming President of South Africa. For a chance to win, simply send your name, address, and a contact telephone number to: South Africa Competition, PO Box 306, SK9 4WT Closing date for entries 30/09/2015. For full terms and conditions visit www.beautifulcountrybeautifulfruit.co.uk/offers Promoter: HORTGRO, 258 Main Road, PO Box 163, Paarl 7622, South Africa.…

Sautéed chorizo with red wine Chorizo sausages in a rich glaze of garlic, honey and red wine – they’ll be a firm favourite, so you may want to make double! Use sweet or spicy sausages, whichever you prefer. SERVES 4 PREP 10 mins COOK 15-20 mins 1 tbsp olive oil 1 onion, finely chopped 2 fat garlic cloves, finely chopped 500g/1lb 2oz cooking chorizo, cut into chunky slices if large or left whole if small 100ml/3 1 /2fl oz red wine 1 tbsp clear honey handful parsley, chopped crusty bread, to serve 1 Heat the oil in a large frying pan and gently sauté the onion for a few mins until softened. Add the garlic and cook for a few mins more. 2 Push the onion and garlic…

Malted chocolate drizzle & honeycomb cake Whenever I make a big cake, people always ask: ‘How long did that take you?’ And the answer is always the same: ‘Oh, a few hours here and there.’ I bake the sponges an evening or two before – cooled and wrapped in cling film, they will last for up to two days, or freeze well for up to a month. The icing and honeycomb can also be made ahead. Chill the icing and take it out an hour or so before using, then beat to bring it back to life. The honeycomb can be stored in an airtight container for up to a week. I would recommend assembling the cake at the very last minute, though – after a few hours of being…

I love creating satisfying vegetarian and vegan recipes that are a joy to cook and take pride of place on your plate. It took a little while to get in the right mindset, but now it’s become second nature to me. The way I do it is to focus on hero vegetables, bolstered with protein-rich wholegrains, pulses, crisp shoots and salads, plus generous helpings of herbs and a healthy dose of spice. Spiced sweet potato burgers with avocado & basil salsa This wholesome burger is an appealing mix of flavour and textures, including sunflower seeds, which are best softened before using. Ready-made vegetable crisps will add some crunch and interest. To make this recipe suitable for vegans, simply use ciabatta or sourdough buns instead of brioche. If dairy isn’t an…

Meet our couple Jack Lees-Manning, 30, is a business analyst and his wife, Sayda, 31, is a bid manager. The couple, who are both from Nottingham, have been married for five years and now live in Moseley, Birmingham. Sayda says: ‘On top of working long hours with our day jobs, we manage three rental properties. We also like to spend time socialising with friends and family, so our evenings and weekends are very hectic. Because of this, we have limited time to shop, cook or plan our meals in advance. ‘We often come home to empty cupboards and resort to rustling up easy but uninspiring meals. A few ideas for quick, simple, storecupboard recipes would be really helpful.’ Here’s our Canny Cook’s solution Many an evening I find myself staring…

JULIE CLARK Centenary celebration cake Last year, WI members were asked to send their fruitcake recipes to be judged by the Women’s Institute education committee. After much baking and tasting, this cake was declared the winner. The recipe appears as it was written by Julie Clark of North Yorks West Federation. Well done, Julie! MAKES 20cm square cake PREP 30 mins COOK Up to 4 hrs 225g butter, slightly softened 225g soft dark brown sugar 4 large free-range eggs 175g plain flour 55g self-raising flour 80g ground almonds 80g glacé cherries, quartered 400g small pinhead currants 170g sultanas 55g mixed peel 1/2 tbsp marmalade wineglass of rum 1 Line a 20cm square tin with a double layer of baking parchment. Make a collar of folded newspaper for the outside of…

With their holistic attitude to food, health and wellness, bloggers Jasmine and Melissa Hemsley burst onto our radar last year with the publication of their debut cookbook, The Art of Eating Well (£25, Ebury). The sisters, who have championed the spiralizer kitchen gadget, bone broth (see page 130) and mindful eating, live near each other in south London. They spend a lot of time in Jasmine’s kitchen creating recipes and working on their books. How long have you lived here? Jasmine: I moved in six years ago with my boyfriend, Nick, a photographer. We share it with two friends and their young son. Sometimes those guys come down for breakfast and Melissa and I will be doing a photo shoot, or there’ll be food all over the counter if we’re…

BBQ CHICKEN CHALLENGE As much as we love it, barbecued food is a major cause of food poisoning, and chicken is the main culprit. The Food Standards Agency reports that campylobacter – a germ found mainly in raw chicken – is responsible for about 280,000 cases a year. Symptoms usually come on a few days after eating contaminated food and, in rare cases, can be very serious. The Chicken Challenge campaign aims to halve cases of campylobacter by the end of 2015. Find out more at food.gov.uk/news-updates/campaigns/ chicken-challenge, but in the meantime, here are six must-dos if you’re planning to sizzle up some chicken on your BBQ. 1 Don’t wash raw chicken (or other meat) – it splashes germs around the sink area. 2 Avoid cross-contamination by storing raw meat separately…

Subscription enquiries and back issues For new subscriptions, to tell us about changes of name or address, or for any other subscription queries: Call 01795 414754 Email bbcgoodfood @servicehelpline.co.uk Write BBC Good Food, Building 800, Guillat Avenue, Kent Science Park, Sittingbourne, Kent ME9 8GU Recipe enquiries and letters page Call 020 7150 5022 (Mon-Fri, 9.30am-5.30pm) Email enquiries@bbcgood  foodmagazine.com Write BBC Good Food, Immediate Media Company Limited, Vineyard House, 44 Brook Green, Hammersmith, London W6 7BT • We regret that we are unable to answer medical/ nutritional queries. Website enquiries Call 020 8433 1826 Email goodfood website@bbc.com Reader offer enquiries Call 020 7150 5358 Email liza.evans@ immediate.co.uk BBC Good Food Shows For tickets: Call 0844 581 1354 General…

CHEF’S NOTEBOOK Earliest food memory Split pea soup made by my nan, eaten with a bought tin loaf. She taught me about flavour, frugality and hospitality, which is why I became a chef. First food triumph A French onion soup that I made when I was nine, after seeing it on Blue Peter. It was an inspiration, as I saw that cooking could change the way people feel. My mother ran a pub in Knowsley, near Liverpool, and she began regularly serving my soup to people in the bar. Chef hero Phil Howard (right) at The Square (squarerestaurant.com) – he is a real inspiration, both as a human being and in the way he manages food. Most memorable meal This was in 2006 at Thomas Keller’s Per Se (thomaskeller.com) in…

1 Wholewheat flatbreads with beans & poached egg This is as much about the tomato sauce, which is thick and spicy, as the beans. It makes a really substantial brunch, so if you’re eating earlier for breakfast, serve half the beans and keep the rest for another day. SERVES 2 PREP 10 mins COOK 25 mins 2 eggs FOR THE BEANS 500g carton passata 2 small onions, quartered 1 Medjool date, stoned 3 tsp smoked paprika 1 tsp balsamic vinegar 400g can haricot beans, drained FOR THE FLATBREADS 100g/4oz wholewheat flour 1/2 tsp baking powder 100g/4oz natural yogurt 1 Tip the passata into a food processor with the onions, date and paprika, and blitz until completely smooth. Heat in a medium pan, cover and simmer for 10 mins, stirring frequently,…

Homemade lasagne is a real treat – it’s one of our favourite comfort-food suppers. However, it doesn’t score well in the health stakes. True, a vegetarian version will contain fewer calories and less fat than a classic meaty dish, but it still relies on fat and salt from the cheese and creamy béchamel sauce for that rich texture and deep flavour. I wanted to focus on reducing the levels of fat and salt, while still creating a lasagne with juicy layers, and all the substance of a meat-based dish. I knew it wouldn’t be difficult to add plenty of veg, but I also wanted to inject lots of flavour. I decided to roast some of the vegetables in just a little rapeseed oil (which has less saturated fat than olive…

1 Moringa Leaves of the moringa tree (native to Africa and Asia) are full of antioxidants, which improve cholesterol and can help to manage blood sugar. The nutty flavour works well in fruit smoothies. Aduna moringa powder, 200g, £12.99, selfridges.com 2 Acai Related to blueberries, dried acai berries from the Amazon are rich in antioxidants and have immune-boosting properties. Acai powder, 110g, £22.99, Holland & Barrett 3 Maca In its powdered form, this Peruvian root will boost your energy and help to keep hormones balanced. It reduces blood pressure and is good for fertility. It has a sweet, malty flavour. Naturya organic maca powder, 300g, £19.99, goodnessdirect.co.uk 4 Chlorella Derived from algae, this powder is rich in carotenoids, which can improve skin, and studies…

1 Turmeric Packed with health benefits, add this golden spice to scrambled egg or rice dishes, or sprinkle over roasted vegetables. It can soothe stomach upsets and boost collagen production in skin and joints. A grind of black pepper dramatically improves absorption of curcumin, the active compound in turmeric. 2 Lentils Canned, dried or in ready- to-eat pouches, all types of lentil are a fabulous source of iron, especially valuable if you’re a vegetarian. As a complex carbohydrate, they are also rich in folate, which will keep your energy levels and moods steady. Use as a base for a filling summer salad. 3 Chickpeas Rich in plant hormones called isoflavones, chickpeas exert an oestrogen-like effect on the skin – boosting collagen production, skin thickness and elasticity. Make your own houmous…

For someone whose career has been focused on food since an early age, having to rethink what he eats hasn’t been easy for Giancarlo Caldesi. He grew up in Montepulciano, in southern Tuscany, and has an Italian’s enthusiasm for cooking and shared meals around the table with family and friends. Since 2005, he and his wife, Katie, have run the successful Caffé Caldesi – a café, restaurant and cookery school in London, now with a branch in Bray, Berkshire. In the past six months, they have added healthy cookery courses to the school schedule, influenced by their desire to learn more about healthy eating since Giancarlo, 61, was told he needed to reduce his blood sugar levels. He and Katie want to share what they have learned with others –…

We asked couples on our reader panel for their thoughts on men and cooking.* Of all the achievements that instil a sense of pride in a man, cooking a restaurant-quality meal at home tops the list. Most men put this domestic success above driving a fast lap in a sports car, learning a foreign language or mastering a musical instrument, according to our survey. It also revealed that men’s cooking behaviour differed depending on their age, and whether they had children in the household. 13% of men regularly bake a cake Certain clichés were confirmed as truisms. There is no denying that men prefer preparing a meal of steak & chips compared to women, who tend more towards baking – 37% regularly make a cake compared to 13% of men.…

These wonderful varieties of South African apples and pears are now in season, perfect for a summer picnic or lunchbox or for using in one of our unique recipes. Gala – Gala apples have a sweet flavour and floral aroma, yellow skin with red stripes and a firm, crisp flesh. They are perfect for snacking but also great for salads. Their sweet flavour becomes milder when cooked, making them perfect for baking. Granny Smith – Granny Smith apples have a tart yet sweet taste. Their skin is bright green with a firm, white and crisp flesh and they have a particularly high-fibre content. They are excellent cooking apples as you don’t need to add as much sugar to recipes as other varieties. Forelle – Forelle are bell-shaped pears with a…

Did you know every time you buy South African fruit you are benefitting the workers and families living in rural areas in the Western Cape? The growers are committed to ethical, safe and environmentally friendly procedures, which help keep South Africa and its fruit beautiful. The conditions in this sheltered, sunny and warm area of South Africa are perfect for growing fruit – a Mediterranean climate, steep hillsides, excellent soils and more than 100 years’ experience. And their seasons are the opposite to the UK so their fruit is in season when ours isn’t. The growers are also committed to improving the future of their workers’ families. Every time you buy a piece of South African fruit, you are helping the growers build health centres, schools and homes. Tell your…

I love entertaining, but when the weather starts warming up, I don’t want to serve a three-course dinner laden with rich sauces and heavy desserts. That said, I still want to spend time in the kitchen, making an effort for my favourite people. That’s why I’ve chosen some exciting new ingredients to create wonderful dishes that, while not necessarily low calorie, are nourishing, delicious – and rich in good natural fats. Unless you’re following a raw food diet, you may not have tried raw honey or raw cider vinegar before, so I’ve incorporated them in some of my recipes to give you ideas for how you might use them in your own kitchen. SUMMER MENU FOR 6 Raw raspberry shrub Courgette fritters with dill & cucumber sauce Chicken with pomegranate…

Bang bang chicken cups SERVES 2 PREP 10 mins NO COOK 3 tbsp crunchy peanut butter 1 tbsp Thai sweet chilli dipping sauce juice 1 /2 lime 2 cooked skinless chicken breasts 2 Little Gem lettuces, leaves separated 4 spring onions, trimmed and cut into very fine matchsticks 1/3 cucumber, cut into very fine matchsticks 1 medium carrot, peeled and cut into very fine matchsticks 1 Put the peanut butter in a small bowl and stir in 3 tbsp of just-boiled water until smooth. Add the chilli sauce and lime juice, and mix well. 2 Cut the chicken breasts into thin slices and place on a board with the bowl of peanut sauce. Put the lettuce leaves, spring onions, cucumber and carrot in separate piles alongside. 3 Put…

Salmon & spinach tart SERVES 4 PREP 15 mins COOK 20 mins 320g sheet ready-rolled puff pastry 1 egg yolk, to glaze 2 skinless salmon fillets 3 tbsp crème fraîche 1 tbsp wholegrain mustard large handful baby spinach mixed leaves tossed with your favourite dressing, to serve 1 Heat oven to 200C/180C fan/gas 6 and line a large baking sheet with baking parchment. Unroll the pastry sheet and score a border about 1cm from the edge. Prick the middle area with a fork all over and glaze the border with the egg yolk. Bake the pastry for 15 mins until puffed up and almost cooked. 2 Meanwhile, put the salmon fillets in a microwaveable dish and cover with cling film. Cook in the microwave on High for 2 mins until…

Spinach, ricotta & mushroom quiche This vegetarian tart is ideal for a special occasion. You can prepare all the component parts in stages, so that the final assembling and cooking is a doddle. SERVES 8 PREP 1 hr plus chilling COOK 1 hr butter, for greasing 400g ready-made shortcrust pastry 350g flat mushrooms, stalks trimmed to neaten, wiped clean 3 thyme sprigs, leaves only 2 tbsp olive oil 400g baby spinach leaves freshly grated nutmeg 250g ricotta 1 tbsp wholegrain mustard 3 egg yolks 300ml double cream 1 Thoroughly grease a 25cm loose-bottomed tart tin. Roll out the pastry on a lightly floured surface and use to line the tart tin. Cover with cling film and chill for 15 mins. 2 Heat oven to 180C/160C fan/gas 4. Remove the cling…

Nourishing bone broth Eat as it is or freeze, then use in batches as a base for soups, curries, stews or quinoa. MAKES 3-4 litres/51/4-7 pints PREP 10 mins COOK 6-12 hrs 2–3kg/4lb 8oz-6lb 7oz beef bones, chicken carcasses or lamb bones (you can usually get them free from the butcher), or use reserved bones from a roast, such as chicken, lamb shoulder or bone marrow bones generous splash of apple cider vinegar or fresh lemon juice – this can help to extract minerals from the bones (optional) 2 handfuls of any onion, leek, carrot or celery ends 1 tbsp black peppercorns a few dried bay leaves 1 Put the bones and the vinegar or lemon juice (if using) in a large stainless-steel saucepan and cover with cold water. The…

Classic Arctic roll SERVES 6-8 PREP 35 mins plus freezing COOK 20 mins FOR THE ICE CREAM 2 eggs, separated 50g/2oz icing sugar 1 vanilla pod, seeds only 150ml/ 1/4pt double cream FOR THE JAM 200g/7oz strawberries, quartered, plus a few extra for decoration juice 1 /2 lemon 200g/7oz golden caster sugar FOR THE SPONGE knob of butter, for greasing 3 eggs 100g/4oz golden caster sugar, plus extra for dusting 100g/4oz plain flour 1/2 tsp baking powder 1/4 tsp vanilla extract PER SERVING (8) energy 398 kcals • fat 14g • saturates 7g • carbs 62g • sugars 53g • fibre 1g • protein 6g • salt 0.2g 1 To make the ice cream, whisk the egg whites in a bowl with an electric whisk until stiff. In…

Hugo ‘Huggy’ Davies, 24, a financier, lives in Hertfordshire. Follow him at @hugdecook . Hugo has more than 1,300 followers. How did you get into Instagram? I joined in 2011. It took me a while to warm up, but now it’s my go-to social media feed. It’s amazing to have so much visual inspiration at your fingertips. Describe your Instagram food? Honest. Bold. Feelgood. Comforting. Your most popular photos? Everyone loved eating my Peanut butter cheesecake brownie, but my Pizza with roasted veg, homemade ricotta and rogue egg has got 428 likes so far. What do you ‘like’? Anyone who puts time and love into their food. I prefer no-nonsense posts – to me, sprinkled flower petals or artful spillages of paprika just seem like waste. Is this…

RECIPES TO GO Take your favourite BBC Good Food recipes with you wherever you go with our interactive digital edition. Watch exclusive videos from our cookery team and use the added features like bookmarking and landscape view to make reading and following recipes even easier. Visit the Apple App Store to download the app today. IT’S SHOW TIME! Don’t miss the BBC Good Food Show Summer this month at the NEC Birmingham from 11-14 June. Plan a delicious day out with family and friends – tasting, shopping and spotting some of your favourite chefs. If you love watching live cooking demonstrations, being inspired to cook good food every day, or discovering new recipes and flavours, this is the perfect day out for you. Never been to the show before? Turn…

Spanish roast fish with broad beans & chorizo You’ll find the best bit of this dish collects in the bottom of the pan! Juices from the fish mingle with white wine and paprika-spiked oils from the chorizo to make a tasty sauce for the broad beans and peas. Toss the veg through at the last minute to retain their vibrant bright green colour. SERVES 2 PREP 35 mins COOK 45 mins 10-15 baby new potatoes (or Jersey Royals if you can get them, halved if large) 2 tbsp olive oil 2 small sea bass, gutted, scaled and fins clipped (you can ask your fishmonger to do this) zest 1 lemon, then sliced 1 tsp fennel seeds 140g/5oz chorizo, skin removed, sliced 75ml/2 1 /2fl oz white wine 200g/7oz…

Baby turnips Early summer is the best time to pick up these fresh, tender roots, which have a particularly delicate flavour. Look out for firm and heavy turnips with a smooth surface. If the leaves are still intact, make sure they look vibrant and feel crisp. The leaves can be eaten once washed and are delicious as a steamed side dish. You can serve baby turnips whole or eat them raw in salads. Vegetable tempura Slice baby turnips into 1cm rounds with other seasonal veg such as courgettes. Make the batter by combining 75g self-raising flour, 75g cornflour, 200ml soda water, 2 tsp rapeseed oil and 1/2 tsp salt in a bowl and whisk to combine. Coat the veg in a little cornflour before dipping in the batter and deep-frying…

Stock up on deli treats and great homemade sausage rolls in Roots, Fruits and Flowers (rootsfruitsandflowers.com), a pretty deli-cum-greengrocer and florist on Great Western Road. Try the cakes at Cottonrake Bakery (cottonrake.com) a few doors down (I loved the Dark chocolate brownie and Treacle & pecan tart), or single-origin coffee at Papercup Coffee Company café (papercupcoffeecompany.bigcartel.com). For cheese, head to George Mewes (georgemewescheese.co.uk) on Byres Road. George (right) offers Isle of Mull cheddar at different stages of maturity, Bonnet and Ayrshire Dunlop. Then pop into nearby Kember & Jones deli-café (kemberandjones.co.uk) for a cuppa and macaroon.…

1 Summer pistou This is a cross between a soup and a stew, packed with veg and flavoured with aromatic basil. There will be enough for two days – simply keep in the fridge. SERVES 2 with leftovers PREP 10 mins COOK 25 mins 1 tbsp rapeseed oil 2 leeks, finely sliced 1 large courgette, finely diced 1 litre/1 3 /4 pints boiling vegetable stock (made with reduced-salt bouillon) 400g can cannellini or haricot beans, drained 200g/7oz green beans, chopped 3 tomatoes, chopped 3 garlic cloves, finely chopped small pack basil 40g/1 1 /2oz freshly grated Parmesan 1 Heat the oil in a large pan and fry the leeks and courgette for 5 mins to soften. Pour in the stock, add three-quarters of the cannellini beans…

Your new healthy habits 1 Chew your food Thoroughly chewing will put less pressure on your digestive system and help your body to absorb more nutrients. The digestion of complex carbohydrates starts with our saliva, which contains an enzyme called amylase – this encourages more vitamins and minerals to be absorbed from your small intestine. 2 Don’t count calories While it’s important to keep an eye on portion sizes, the health world has shifted its focus from calorie counting to making healthy, nutrient-dense choices that are kind to your digestive system. The old ‘a calorie is a calorie’ mantra has been challenged by recent research that says we should be looking at the type of foods we’re eating rather than just the calorie content. Quality is the key. 3 Sweet…

‘I tried going vegan’ After reading some inspiring vegan blogs, I decided to give vegan living a try. However, I found the first week really hard because I was woefully unprepared. So I spent the weekend restocking my cupboards with grains, pulses, nuts and lots of vegetables, and the next few weeks were great. I made masses of vegetable stews, egg-less cakes, coconut bars and vegan pancakes. Although I felt the benefit of all the extra veg, and proved I’m not dairy-dependent, I knew I couldn’t be vegan forever as I just didn’t want to give up fish, eggs and lean meat for good. Now I eat vegan a couple of times a week these days and feel a whole lot better for it. ‘I went gluten-free’ My osteopath recommended…

An astonishing 80 per cent of heart attacks may be preventable, according to the World Health Organisation, so it makes sense to do what you can to protect one of your most vital organs. By eating the right foods and cooking them wisely, combined with small but significant changes to your lifestyle, you can make a notable difference to the health of your heart. British women are three times more likely to die from heart disease than breast cancer. That’s why a Mediterranean-style diet – with its emphasis on vegetables, fruit, wholegrains, fish, lean meats, nuts, seeds and virgin olive oil – is so beneficial. The advantages come from the balance of essential omega fatty acids (more omega-3 than omega-6), as well as the abundance of fruit and veg, whose…

What is pre-diabetes? According to Diabetes UK (diabetes.org.uk), pre-diabetes is not a recognised medical diagnosis in the UK, although it is in the US. However, the word is used to describe a condition where blood glucose levels are higher than normal, but not high enough to be diagnosed as type-2 diabetes. If you are told by your doctor that you have pre-diabetes, ‘borderline’ diabetes, impaired glucose tolerance or impaired fasting glycaemia, it doesn’t mean you have type-2 diabetes, but you are at a higher risk of getting it. If someone is alerted at the pre-diabetes stage, they can make lifestyle changes that can slow down, or even halt the development of type-2 diabetes. The number of adults with raised blood sugar levels is growing, with one in three (around 7…

An increasing number of UK restaurants are reassessing the way they use meat, serving it in smaller portions or as a garnish, and giving vegetables equal importance on the menu. Michelin-starred French chef Bruno Loubet (above), acclaimed for making vegetables the main attraction at his London restaurant Grain Store, insists that it is possible to eat very well with less or even no meat on the plate. Earlier this year, he decided to take beef off his restaurant’s menu completely. ‘Cooking with less meat and using lots of different vegetables instead has led to quite a few exciting discoveries in my cooking,’ he says. ‘As chefs we need to lead the way in helping people find interesting and delicious ways to make fruit and vegetables the star ingredients when they…

Days out for dads Beginner’s fly fishing Devon Fly Fishing School ( devonschool  offlyfishing.com) Master the essentials of tackle, knots and insect identification, and cast for trout and salmon along the nearby River Taw. A day’s one-to-one training in a private trout lake costs £150, or £90 for a half day. Baking course Bread Matters, Edinburgh (breadmatters.com) From one-day introductory classes to four-day courses on how to bake for a living, Bread Matters offers something for all baking tastes. The school is run by Andrew Whitely (left), co-founder of the Real Bread Campaign. One-day classes start at £175. Gin masterclass Bump Caves, London (drafthouse.co.uk) Learn the secrets of distilling and craft your own gin with master ginnoisseur Max Chater (left). He explains the…

Preparation time: 15 minutes Cooking time: 20 minutes 100g quinoa 300ml vegetable stock 2 South African apples, cored and chopped 2 celery sticks, sliced 100g seedless red grapes, halved 50g sultanas or raisins 2 roast chicken breasts, skin removed 2 handfuls baby spinach Mint leaves, to garnish Dressing: 2 tbsp lemon juice or white wine vinegar 1 tsp Dijon mustard 3 tbsp olive oil Salt and freshly ground black pepper Method 1. Put the quinoa into a saucepan and rinse with cold water, then drain well. Add the vegetable stock and simmer for 20 minutes, when the grains will have swollen. Drain and rinse with cold water to cool quickly, then drain thoroughly. Tip into a large bowl. 2. Stir the South African apples, celery, grapes, sultanas or raisins into…

Keep a food diary! Writing down everything you eat and drink in a journal can be quite revealing – but also a great way to help manage your weight. This month, record everything you consume. After the first week, assess how much you eat and drink in a typical week. Could you cut back on any unhealthy extras? For the rest of the month, focus your diet around nutrient-dense whole foods, which nourish and restore, rather than highly processed foods and drinks, which stress and deplete the body. You’ll be surprised how much this can help you manage your diet. We all need more sun Vitamin D is made in our skin via direct exposure to sunlight. Our liver and kidneys then convert it into a form we can use.…

As someone who launched the supper club dining scene from her front room six years ago, super food blogger Kerstin Rodgers, aka Ms Marmite Lover, knows all about making homemade food special – especially Italian food, thanks to her Italian great grandparents. It all comes down to using great ingredients such as Galbani Mozzarella. “It’s very good quality,” she says. “If you’re going to buy mozzarella, you need to buy a good brand. The really good stuff has an amazing texture, it’s soft and it kind of tears – it’s fabulous. You can tear up some Galbani Mozzarella on a pizza and it’s gorgeous. “Over the summer, it’s good to have fridge essentials, and if you’ve got a couple of balls of Galbani Mozzarella in there, you’ve always got something…

The Kitchen Cabinet Tim Anderson is a regular panellist on Jay Rayner’s popular Radio 4 food programme. Catch him and the rest of the team on Saturdays at 10.30am Mackerel Kake-ae I often describe this light and healthy dish as ceviche, Japanese style. SERVES 4-6 PREP 30 mins plus marinating and salting NO COOK 400-500g fresh mackerel fillets (about 1 fillet per person) 200ml rice vinegar 1/2 tsp salt 2 tsp sugar 2 tsp mirin 1/2 tsp Japanese soy sauce FOR THE SWEET MISO SAUCE 15g toasted sesame seeds, plus extra for serving 50ml mirin 1 tsp sesame oil 65g white miso FOR THE VEGETABLES 1/2 daikon (mooli), peeled 100g carrot, peeled 60g cucumber TO SERVE 10g snipped chives 1 Remove the pin bones and skin each mackerel fillet. To…

Peanut butter cheesecake I am a big fan of cheesecake, especially non-baked ones. What I love about this one is that it’s not too sweet – you get an almost salty sweetness from the peanuts. The boys in my family go mad for this, so I serve big wedges with extra brittle on top. SERVES 8 PREP 40 mins plus chilling COOK 5 mins FOR THE BASE 50g salted roasted peanuts 50g golden caster sugar 200g digestive biscuits 100g butter, melted FOR THE FILLING 500g cream cheese 125g golden caster sugar 350g jar smooth peanut butter 125g soured cream 300ml double cream FOR THE STRAWBERRY TOPPING 300g strawberries, hulled and halved 3 tbsp icing sugar FOR THE PEANUT BRITTLE 150g golden caster sugar 100g salted roasted peanuts 1 Line a…

This Tower high-quality, stainless-steel pressure cooker is suitable for all hobs, including induction. Cooking food in a third of the usual time, it preserves up to 95% of vitamins and locks in the flavours of your food while using almost 90% less power than conventional cooking methods. You can use it to brown, boil, steam, braise, stew and roast, and it’s ideal for vegetables, meat, fruit, fish and grains. Features include: • A unique twist-lock system and a pressure indicator that rises when the cooker is ready.• A one-touch, 60-minute digital timer/ alarm, which you can remove and carry with you, ensures that you will always know when the food is ready.• Six-litre capacity with inner markings.• A steamer basket.• Cool-touch side handles for easy handling and storage.• One-step pressure limiting valve.• One-year standard warranty. *Please add…

Red wine vinegar Generally sweeter than white wine vinegar and useful for salad dressings or to add zip to meat dishes and gravies. Do not use it to make mayonnaise or hollandaise or your sauce will turn a dirty pink colour! White wine vinegar Use this storecupboard essential – now available by single variety, such as Sauvignon Blanc or Chardonnay – as a base for salad dressings or to cut through otherwise bland egg-based sauces such as mayonnaise and hollandaise. Cheap versions can be harsh and spiky; Aspall is a good all-purpose choice. Sherry vinegar This has surged into fashion over the past five years, and can be used in place of red wine vinegar. The Spanish ones are particularly fruity and characterful – those made from the Pedro Ximenez…

Blueberry & coconut frozen ‘cheesecake’ bars MAKES 10-12 PREP 25 mins plus 2 hrs chilling NO COOK 280g/10oz unsalted cashew nuts flavourless oil, for greasing FOR THE BASE 140g/5oz unsalted almonds 140g/5oz pitted dates FOR THE ‘CHEESECAKE’ LAYER 100g/4oz coconut cream 2 tbsp coconut oil, melted 2 tbsp clear honey 1 tsp vanilla extract juice 1 /2 lemon FOR THE TOPPING 140g/5oz blueberries, plus a handful 5 pitted dates 1 Soak the cashew nuts in boiling water for 10 mins, or overnight in cold water if you have time. Lightly oil a 20 x 20cm square cake tin. 2 To make the base, whizz the almonds and dates in a food processor until very finely chopped. Tip into your prepared tin and press the mixture down, smoothing with…