Innholdsfortegnelse for The Unprocessed Cookbook i Good Food

Although useful, this system isn’t always simple or clear cut. Some foods can be processed to varying degrees, and could therefore fit into more than one category depending on their formulation or ingredients. For instance, peanut butter can be made purely from crushed peanuts (group 1), it could have added salt, sugar and/or oil (group 2), or it could also contain preservatives or other artificial additives, which would push it into group 4. Similarly, plain yogurt is a group 1 food, but fruit yogurts (with sweeteners, preservatives, stabilisers or colourings added) would count as ultra-processed. Another complication is that less healthy foods, such as heavily processed meats, feature in the same category as some healthier foods – such as sliced wholemeal bread, canned baked beans or wholegrain breakfast cereals. 1.…

Slow-roast lamb with prunes & roasted garlic SERVES 6-8 PREP 20 mins plus at least 30 mins marinating and resting COOK 4 hr 45 mins EASY 2 whole garlic bulbs2 tbsp olive oil1 whole lamb shoulder, approx 2.5kg1½tbsp plain flour or cornflour150ml white wine For the marinade 12 dried prunes2 tbsp pomegranate molasses1 tsp ground turmeric1 tsp ground cumin2 tsp ground black pepper½tbsp dried thyme1 tsp salt 1 Heat the oven to 180C/160C fan/gas 4. Remove any loose skin from the garlic bulbs and slightly fan the cloves without removing them from the root. Put on a sheet of foil, then drizzle with the 2 tbsp oil and sprinkle with salt. Wrap in the foil, and roast in the oven for 30-35 mins until soft. Leave to cool. 2 For…

Easy bread rolls MAKES 8 PREP 30 mins plus rising COOK 30 mins EASY V 500g strong white bread flour, plus extra for dusting7g sachet fast action yeast1 tsp white caster sugar2 tsp fine salt1 tsp cold-pressed sunflower oil, plus extra for the work surface and bowl 1 Tip the flour, yeast, sugar, salt and oil into a bowl. Pour over 325ml warm water, then mix with a spatula or your hand, until it comes together as a rough dough. Make sure all the flour has been incorporated. Cover and leave for 10 mins. 2 Lightly oil your work surface and tip the dough onto it. Knead for at least 10 mins, until it becomes tighter and springy – if you have a stand mixer, you can do this with…

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Avocado & black bean eggs SERVES 2 PREP 5 mins COOK 5 mins EASY V 2 tsp cold-pressed rapeseed oil1 red chilli, deseeded and thinly sliced1 large garlic clove, sliced2 eggs400g can black beans½ x 400g can cherry tomatoes¼ tsp cumin seeds1 small avocado, sliced handful of coriander, chopped1 lime, cut into wedges 1 Heat the oil in a large non-stick frying pan. Add the chilli and garlic and cook until softened and starting to colour. Break in the eggs on either side of the pan. Once they start to set, spoon the beans (with their juice) and the tomatoes around the pan and sprinkle over the cumin seeds. You’re aiming to warm the beans and tomatoes rather than cook them. 2 Remove the pan from the heat and scatter…

Chipotle sweet potato & black bean stew with cheddar dumplings SERVES 4 PREP 10 mins COOK 50 mins EASY V Cold-pressed rapeseed oil, for frying1 large red onion, finely sliced250g bag diced butternut squash and sweet potato400g can chopped tomatoes2 x 400g cans chilli black beans or chilli kidney beans3 tbsp chipotle chilli paste125g self-raising flour60g unsalted butter, cubed70g mature cheddar, grated1 large green jalapeño, finely sliced (optional) 1 Heat a glug of oil in a large flameproof casserole dish over a medium heat. Add the onion and a pinch of salt and cook for 7 mins, until softened. Tip in the squash and sweet potato and fry for a few minutes, before adding the tomatoes, beans and 250ml water. Stir through the chipotle paste and season. Cover the dish…

Pumpkin muffns SERVES 12 PREP 15 mins plus cooling COOK 35 mins EASY V 750g pumpkin or butternut squash, peeled, deseeded and cubed225g plain flour2 tsp baking powder1 tbsp ground cinnamon (or 2 tsp pumpkin spice)100g caster sugar50g light brown soft sugar2 large eggs125g slightly salted butter, melted 1 Put the pumpkin or squash in a steamer or colander set over a pan of simmering water and cook for 10 mins. Test with a knife and cook for 5 mins more if not cooked through. Mash and leave to cool. 2 Heat the oven to 200C/180C fan/gas 6. Line a 12-hole muffn tin with muffn cases. Mix the flour, baking powder, cinnamon and both sugars together in a large bowl. Break up any lumps of brown sugar by rubbing them…

Ultra-processed foods (UPFs) have been a hot topic, yet few of us claim to understand what they actually are – and even then, we tend to get identification wrong. From the initial rush of research and talk about health risks, some scientists are now debating if these risks can be solely attributed to junk food, and whether it’s simply demonising industrially processed foods – many of which are cheap and convenient. So are UPFs really to be feared? What are UPFs? Put simply, UPFs are foods that have been industrially processed and formulated using ingredients that aren’t available to us at home. There is also the NOVA classification system, which divides foods into four groups based on the processing they undergo (see a more detailed explanation over the page): 1.…

Spicy chickpea stew SERVES 4 PREP 15 mins COOK 35 mins EASY V 1 tbsp cold-pressed rapeseed oil2 onions, roughly chopped2 green peppers, chopped2 tsp hot chilli powder1 tbsp ground coriander1 tsp ground cumin500ml passata2 x 400g cans chickpeas40g flame raisins½ lemon, juiced, flesh scooped out and white pith removed, then zest finely chopped (you’ll need 2 tsp)350g cauliflower florets15g parsley, chopped140g wholemeal couscous40g toasted flaked almonds 1 Heat the oil in a large lidded pan over a medium heat and fry the onions for 10 mins, stirring often, until golden. Add the peppers and cook for 5 mins. 2 Stir in the chilli powder, coriander and cumin, then add the passata and chickpeas along with the liquid from the cans. 3 Stir in the raisins and lemon zest, season,…

One-pot prawn & lentil curry SERVES 4 PREP 30 mins COOK 1 hr 15 mins EASY 100g dried red lentils3 tbsp cold-pressed sunflower oil1 large onion, finely chopped6 garlic cloves, chopped or gratedthumb-sized piece of ginger, peeled and chopped or grated¼ tsp ground turmeric¼ tsp chilli powder (we used Kashmiri chilli powder)1 tbsp cumin seeds1 tbsp ground coriander1 tbsp tomato purée1 tsp lemon juice (optional)400g can chopped tomatoes or passata600ml fresh chicken or vegetable stock1 tbsp garam masala200g raw or cooked prawns (we used tiger prawns)sliced green chillies, coriander and pickled red onions, to serve 1 Rinse the lentils a few times, then tip into a bowl, cover with cold water and leave to soak. Meanwhile, heat 2 tbsp oil in a shallow casserole or sauté pan, and cook the…

Vegetable stock MAKES 1 litre PREP 5 mins COOK 2 hrs EASY V 4 celery sticks, cut into chunks2 leeks, cut into chunks2 carrots, cut into chunks1 onion, skin on, cut into quarters2 garlic cloves, bashed1 star anise5 peppercornsbouquet garni of 2 parsley stalks, 2 sprigs of thyme and 1 bay leaf, tied with kitchen string 1 Tip everything into a large saucepan with a pinch of salt, then cover with 2 litres of water. Bring to the boil, then reduce to a simmer and cook for 2 hrs. Pass through a sieve and use for your intended recipe. Will keep in the fridge for up to a week or in the freezer for up to 6 months. GOOD TO KNOW vegan • gluten free PER 100ML 18 kcals •…