Innholdsfortegnelse for February 2024 i Good Food

We know how much you love pancakes – the fact that nearly six million of you viewed pancake recipes on bbcgoodfood.com last year tells us as much – so we’ve created some delicious twists to celebrate Shrove Tuesday in style (p42). They’re flipping genius, if you’ll excuse the pun! Also, this month, we have more pages devoted to health, to help you make wiser choices about your well-being. In a new series, we take a deep dive into popular diets, kicking off with everything you need to know about the keto plan (p62), plus we demystify ultra-processed foods with eye-opening revelations about products that many of us eat regularly (p55). Check it out before you next go shopping. @bbcgoodfood Subscribe today to to get five issues for just £5. Turn…

Teriyaki & lime-glazed chicken wings Chicken wings are an inexpensive cut and full of flavour. Glazed in sticky sauce and served with jasmine rice, you have an easy meal the whole family will love. SERVES 4 PREP 10 mins COOK 40 mins EASY 2 tbsp rice flour900g chicken wings, thoroughly patted dry with kitchen paper4 tbsp soy sauce2 garlic cloves, grated10g ginger, peeled and grated4 tbsp light brown soft sugar1 tbsp cornflour1 lime, zested and juiced2 spring onions, sliced and left to curl in a bowl of ice water1 red chilli, thinly slicedcooked jasmine rice and pak choi, to serve (optional) 1 Heat the oven to 220C/200C fan/gas 8. Line your largest baking tray with baking parchment. Tip the rice flour into a large bowl, season, then toss the chicken…

Spicy tortilla soup Inspired by a Tex-Mex classic, this is warming and spicy. Add some natural yogurt or soured cream for a cooling topping. SERVES 2 PREP 10 mins COOK 40 mins EASY 2 tbsp vegetable oil1 red onion, finely chopped3 garlic cloves, finely chopped1 tsp cuminpinch of chilli powder1½ tbsp chipotle paste700ml low-salt chicken stock3 chicken thighs (from a 640g pack, save the rest for the pulled chicken on p31 – freeze the chicken if you’re not using it within 24 hours)2 tortilla wraps, cut into triangles390g can pinto beans, drained195g can sweetcorn, drained1 lime, ½ zested and juiced3 tbsp low-fat natural yogurt or soured cream, to serve15g coriander, roughly chopped, or leaves picked1 red chilli, sliced (optional) 1 Heat 1 tbsp of the oil in a large, lidded…

Banana oat muffins with mix & match toppings MAKES 12 PREP 15 mins plus cooling COOK 20 mins EASY V ❄ 200g porridge oats2 ripe bananas2 eggs2 tbsp milled seeds (such as flaxseed or chia seeds)2 pitted dates1 tsp baking powder50-100ml milk For the mix & match toppings blueberries, raspberries, sliced dates, or chopped nutsnut butter, Greek-style yogurt, maple syrup, to serve 1 Heat the oven to 200C/fan 180C/gas 6. Line 12 holes of a muffin tin with cupcake cases. Put the oats, bananas, eggs, seeds, dates, baking powder and 50ml of the milk into a blender and blitz to make a batter (or do this in a jug using a hand blender). Blitz in enough of the remaining milk to make the batter pourable, then pour into the cases…

Pancake breakfast tacos SERVES 2 (makes 4 pancakes) PREP 5 mins COOK 25 mins EASY 100g streaky bacon125g self-raising flour1 tsp baking powder10g golden caster sugar15g butter, melted1 tsp vanilla extract125ml milk1 egg½ tbsp neutral-tasting oilhandful of finely chopped chives30g mature cheddar, grated For the maple butter 60g butter, softened1 tbsp maple syruppinch of ground cinnamon For the scrambled eggs 2 eggs1 tbsp butter, softened 1 Heat the oven to 200C/180C fan/gas 6 and arrange the bacon in a single layer on a baking tray. Bake for 12-14 mins until crisp. Meanwhile, combine the flour, baking powder and sugar in a bowl. Whisk the butter, vanilla, milk and egg together in a jug. Make a well in the centre of the dry ingredients and pour in the wet mixture, whisking…

Ultra-processed food (UPF) is something you wouldn’t be able to recreate in your own kitchen. If you don’t recognise some of the ingredients on the label, it’s likely to be an ultra-processed food. It’s manufactured to be convenient and cheap, have a long shelf-life and generally be ready to eat or heat. These foods are designed to be hyper-palatable, so you’re likely to want to eat more of them. Typically, industrially produced UPFs contain additives, such as artificial flavours, emulsifiers, colouring and sweeteners (which are often cheaper and less likely to go off than natural ingredients), as well as preservatives to increase shelf-life. These foods may also contain substances from the packaging that they come into contact with. Examples include confectionery, fried snacks, processed meats, cakes and biscuits. These foods…

“The aim of a low-carb diet is to send the body into a state of ‘ketosis’” Although the ketogenic diet (better known as the ‘keto’ diet) is part of the low-carb weight-loss diet boom, it stands apart for a number of reasons. Originally used to treat drug-resistant epilepsy in children (as it appears to reduce the frequency and intensity of seizures) the diet went mainstream when people realised its use for weight-loss. It is often grouped with other low-carb plans, such as the Atkins and Dukan diets. All these work on the principle of ketosis (see below), but the keto diet restricts protein intake as well as carbohydates. What’s the theory behind it? The aim of a low-carb diet is to send the body into a state of ‘ketosis’. Carbs…

Fish & chorizo stew with confit garlic aïoli The homemade aïoli transforms this into a rich, unctuous dish. Swirl a dollop into the stew before serving with extra on the side. SERVES 4-6 PREP 20 mins COOK 45 mins EASY 1 fennel bulb, finely chopped1 onion, finely chopped2 large garlic cloves, crushed100g chorizo, skin removed, sliced into roundspinch of chilli flakespinch of saffron2 bay leaves150ml white wine600ml passata2 x 400g cans chickpeas, drained8 large raw shell-on prawns, or 165g raw jumbo prawns800g sustainable white fish (such as European hake), cut into large chunkssmall bunch of parsley, chopped1 baguette, sliced, to serve For the confit garlic aïoli 1 large whole garlic bulb250-300ml rapeseed or olive oil3 egg yolks (freeze the whites to use in another recipe)squeeze of lemon juice, plus a…

Charred cauliflower pasta with pumpkin seed pesto SERVES 2 PREP 20 mins COOK 40 mins EASY V Heat the oven to 220C/200C fan/gas 7. Toss 400g cauliflower florets with 2 tbsp olive oil on a baking tray. Season. Roast on the top shelf of the oven for 25 mins until the florets are slightly charred. Meanwhile, cook 180g pasta following pack instructions. Drain, reserving a mug of cooking water. Fry 1 chopped onion in 2 tbsp olive oil over a medium heat for 5 mins. Stir in 2 crushed garlic cloves and a pinch of chilli flakes, and cook for 1 min more until fragrant. Blitz 75g pumpkin seeds, 35g hard cheese (such as pecorino, parmesan or a vegetarian alternative), 1 small garlic clove, crushed, a small bunch of roughly…

One-pot glass noodles & braised Chinese mushrooms This easy, one-pot vegetarian dish is braised in a delicious Chinese sauce. It’s flavour-packed with umami, textures and plenty of mouth-feel. The Chinese celery and carrots add welcome crunch. SERVES 4 PREP 15 mins plus 1 hr soaking COOK 25 mins MORE EFFORT V 50g dried whole shiitake mushrooms15g dried wood ear fungus50g dried bean curd stick, sliced into 3 (see tip, right)2 tbsp vegetable oil1 garlic clove, finely gratedthumb-sized piece of ginger (around 20g), finely grated1 tbsp shaosing wine15g Chinese celery, sliced1 tbsp oyster sauce (see tip, right)1 ½ tbsp light soy sauce½ tbsp dark soy sauce½ tbsp sugar1 small carrot (around 80g), cut into thin strips45g glass noodles1 spring onion, finely sliced1 tsp sesame oil 1 Tip the shiitake mushrooms, wood…

Unless you possess razor-sharp knives and the skills of a master chef, then you’ll never slice a bulk of vegetables as thinly and uniformly as this handy piece of kit. (A food processor with a slicing attachment will do the same job.) If you enjoy potato gratins, it makes light work of a pile of potatoes, but be careful, always use a guard and store it in its box as the blade is exposed. Of course, if precision in presenting food isn’t high on your list of priorities, then most things can be sliced or shredded by hand.…

73.9% …is the ‘happiness rating’ Brits awarded themselves a year ago – slightly down on the previous year when it was 74.5%. 5 foods to help beat stress A sprinkling of seeds on your breakfast, or eating more fish can help boost your mood Pumpkin seeds are high in magnesium, which can help both the mind and muscles relax. Sesame seeds are another useful source. As magnesium deficiency has been linked with an increased susceptibility to stress, it’s important to eat plenty of foods rich in this mineral. Breakfast cereals are often fortified with B vitamins, which research has shown help improve mood in people at risk of stress. Salmon, and other sources of omega-3 fatty acids, have been found to reduce the symptoms of burnout. Wholegrains can help reduce…

AOP Digital Publishing Awards 2023 Editorial Team of the Year: Consumer BBC Good Food and olive AOP Digital Publishing Awards 2023 Best Online Brand: Consumer BBC Good Food BSME Awards 2023 The Readly Award BBC Good Food What’s Your Perfect Comfort Food? (October 2022) The Publisher Podcast Awards 2023 Best Food & Drink Podcast BBC Good Food Podcast PPA Awards 2022 Media Brand of the Year (Consumer Media) BBC Good Food PPA Awards 2022 Editor of the Year (Consumer Media) Lily Barclay bbcgoodfood.com and olivemagazine.com PPA Awards 2022 Writer of the Year Melissa Thompson, BBC Good Food BSME Awards 2021 Editor of the Year, Food & Drink Lily Barclay PPA Awards 2021 Media Brand of the Year BBC Good Food PPA Awards 2020 Special Interest Brand of the Year, Gold…

Hoisin roast duck legs This recipe is super-easy. Serve the legs whole or with Chinese pancakes and all the trimmings. SERVES 6 PREP 10 mins plus at least 1 hr marinating COOK 50 mins EASY 6 skin-on duck legs For the marinade 2 garlic cloves, crushed or finely grated5cm piece of ginger, finely grated2 tbsp Shaohsing rice wine1 tsp Chinese five-spice powder3 tbsp golden syrup3 tbsp hoisin sauce1 tbsp chilli bean sauce1 tbsp dark soy sauce 1 Put the duck legs in a bag, then add all the marinade ingredients and shake to distribute evenly. Marinate in the fridge for 1 hr. 2 Heat the oven to 180C/160C fan/gas 4. Line a roasting tray with baking parchment. Put the duck legs (including any marinade left in the bag) skin-side up…

Petty Pandean Elliott is an award-winning Indonesian chef, writer, entrepreneur, philanthropist and author of several best-selling Indonesian cookbooks. My culinary journey began in my grandmother’s kitchen in Manado, North Sulawesi, Indonesia, at just nine years old. I learned everything from gutting fish to cleaning chickens, and discovered the rich tapestry of spices and herbs that flavour our regional dishes. However, I didn’t enter the professional culinary world until I was 37. Before that, I’d had a successful career in advertising and worked as a food journalist. The first turning point in my journey was when, shortly after moving to the UK in 2000, I was accepted as a contestant on MasterChef. Although I didn’t win, the experience was invaluable. Then, two years after returning to Jakarta, I was offered a…

Healthy chicken burritos You can store the chicken and rice filling in the fridge overnight if you want to get ahead with lunch prep. Plus, this is ideal if you’ve had roast chicken on a Sunday as you can use the leftovers. FIBRE VIT C 3 OF 5-A-DAY MAKES 4 PREP 10 mins COOK 25 mins EASY 2 tsp rapeseed oil1 large red pepper, halved lengthways, deseeded and cut into thick strips1 tsp cumin seeds2-3 tsp mild chilli powder, to taste400g can black beans198g can sweetcorn, drained1 tbsp tomato purée1 large garlic clove, finely grated220g pouch cooked wholegrain rice (or leftover cooked brown rice)300g cooked chicken, sliced or shredded (or a combination of leg and breast meat left over from a roast)15g coriander, chopped2 small avocados, stoned and quartered1 lime,…

Sierra Leonean food is new to me. Through different dishes, I’ve made my way round other West African countries – Nigeria, Ghana, Senegal, Gambia. But, it’s only through Sweet Salone, the debut cookbook from chef and writer Maria Bradford, that I finally make my way to Sierra Leone. In the cookbook, we learn about Maria’s personal history and that of her birth country – of palm oil, cassava and ogirie, the fermented, smoked sesame seeds that form the basis of much of the cuisine. Maria was born in Freetown and came to the UK in her late teens. She was an accountant before going on a culinary course and setting up her catering business, Shwen Shwen – derived from Krio, meaning ‘fancy’. Sweet Salone includes both traditional foods and ‘Afro-fusion’…

Fail-safe pancakes Learning the formula to basic recipes makes them much easier to remember and for a simple pancake, you only need to think: 1, 2, 3. That’s 100g plain flour whisked with 2 eggs until there are no lumps remaining, then gradually whisk in 300ml milk until smooth. This way you will have consistently good pancakes (12 of them) every time. The recipe is easily doubled, in which case just think: 2,4,6.…

Amaretto espresso martini We’ve added amaretto to a traditional espresso martini to create rich almondy depth. SERVES 2 PREP 5 mins EASY V 50ml freshly brewed espresso100ml vodka50ml amaretto1 tbsp sugar syrup or runny honeyice 1 Put two martini glasses in the fridge to chill. 2 Pour all the ingredients into a cocktail shaker and shake until it feels icy cold in your hand. Strain into the chilled glasses to serve. GOOD TO KNOW gluten free PER SERVING 200 kcals • fat none • saturates none • carbs 17g • sugars 16g • fibre none • protein none • salt 0.02g GIN Brixton Gin This modern, London-inspired gin has a unique floral note coming from botanicals, including hibiscus, for a refreshing twist on a classic London Dry. £36.95 (70cl), brixtongin.co.uk…

BBC Good Food is the UK’s No 1 food lifestyle media brand. We are passionate about food and cooking. While recipes are at the heart of what we do, we are committed to helping you have the best food experience you can, whether you’re shopping for food, in your kitchen or eating out in the UK or abroad. This is what we promise: Biggest and best We’re proud to be Britain’s biggest-selling food magazine. Our number-one food website, bbcgoodfood.com, attracts over 30 million users every month and 60k subscribers on our app. Join the conversation on our social channels, where we set and share new trends and in our twice-weekly podcasts. Meet us at our events and shows (visit bbcgoodfoodshow.com). Our contributors – cooks, chefs, our in-house team and columnists…

Leftover wrap nachos If you have any tortilla wraps left over from the spicy tortilla soup on p28, slice the wraps into triangles, then drizzle with vegetable oil. Season and bake on a baking tray at 180C/160C fan/gas 4 for 10 mins, then top with grated cheddar or mozzarella, salsa and guacamole. Brazilian-style lemonade To use up leftover limes from the tortilla soup (p28) and pulled chicken bowl (p31), put 6 halved limes, unpeeled, a 397g can condensed milk and two large handfuls of ice in a high-powered blender and blitz until smooth. Strain through a sieve and serve over ice. Chipotle cheese dip Make this dip to use up the chipotle paste from the spicy tortilla soup on p28. Melt 20g unsalted butter in a medium pan over a…

Deputy listings editor for Radio Times Great British Menu, Tuesday-Thursdays Andi Oliver meets more chefs from around the UK to compete in the hope of serving a course at a special banquet, which this year – judge Ed Gamble revealed – will be themed around the Olympics. Watch on BBC Two or catch up on BBC iPlayer. Marcus Wareing’s Tales from a Kitchen Garden, Wednesday–Fridays Marcus Wareing teams up with top British producers, farmers and gardeners who inspire him to expand his market garden and create delicious dishes. Watch on BBC Two or catch up on BBC iPlayer. The Food Programme, 11 February Jaega Wise explores love and food for this special Valentine’s Day edition. What is it about food that brings people together? And is there any truth about…

Whole vs ground Whole spices are ideal if you’re slow-cooking and want to infuse flavour over time. They can also add texture to a dish or act as a final garnish – things like tarka dhal and shakshuka benefit from a scattering of toasted whole spices. Ground spices can catch easily, so be careful not to fry them for too long. But, they do infuse flavour more quickly into dishes. Storage You should always store spices in airtight containers in a cool, dry place, away from direct sunlight as this can bleach them and affect flavour. They can also be frozen in small containers if you have too much. Potency A spice’s intensity lessens over time – the flavour usually starts to degrade after about six months. While they’ll still…

Make time for yourself Weekends are precious – it’s our time to focus on what makes us happy. We all need to take a break from work stress, social media noise and everyday admin. Let’s push back on the pressures of modern life and reclaim our downtime to relax, refresh and reset by doing what we love. Be inspired and discover more at bbcgoodfood.com/feature/weekend…

Soy-marinated eggs Take soft-boiled eggs to the next level for a rice or noodle dish by first marinating them in soy. This gives them lots of umami flavour and a deep colour. Mix 300ml soy sauce with 1 tbsp caster sugar and 75ml water. Stir well until the sugar has dissolved. Add soft-boiled eggs and leave for at least 2 hours. You may need to put a small plate on top of the eggs to keep them submerged. Lift out of the marinade and halve to serve. See this method in action at @silvana.franco.food on Instagram and TikTok, where Silvana also adds sesame seeds to the mix.…

For a special whole roast chicken, I make a saffron-infused recipe called zafrani murgh. Saffron has long-exerted its influences across regions of India. It’s a staple ingredient not just in curries and biryanis, but also in tandoori cooking – a great way to roast chicken. I make a yogurt and almond marinade spiced with chilli powder, cardamom, cinnamon, garlic and ginger, which I put between the skin and flesh, then leave to infuse and tenderise the meat. The chicken is basted as it cooks with saffron-flavoured ghee or butter, which lends it even more flavour and gives it a wonderful golden colour. Traditionally the skin on a whole chicken is removed in tandoori cooking but I like to keep it on to give the chicken some fat and to hold…

Eating a healthy, balanced diet is no longer just about getting the right mix of vitamins, minerals, protein and fat into your meals. Today, it can also mean balancing personal needs with the needs of the planet. So, how do you do that? You could decide to go vegan. Research shows cutting out meat and dairy is one of the best ways to reduce your impact on the planet. Or there’s the ‘flexitarian’ approach – a flexible, veg-focused diet; or plant-based – any diet centred around food from plant sources. But what does that actually look like on your plate? What foods should you eat if you want to follow a sustainable diet? 1 Cereals & grains Most of us know that cereals and grains should make up a large…

Rum & raisin sponge pudding SERVES 8 PREP 20 mins plus optional soaking COOK 40-45 mins EASY V 3 tbsp rum150g raisins100g unsalted butter, melted and cooled slightly, plus extra for the baking dish200ml whole milk4 eggs275g self-raising flour1 tsp baking powder150g golden caster sugar custard or ice cream, to serve For the sauce 150g light muscovado sugar4 tbsp rum 1 Combine the rum and raisins in a small bowl and leave for 1 hr for the raisins to plump up. Alternatively, microwave on high for 45 seconds, then set aside to cool. Heat the oven to 180C/160C fan/gas 4 and butter a deep baking dish (ours was 27 x 22cm and 5cm deep). 2 Pour the melted butter and milk into a bowl or jug and beat in the…