October 2023

70+ recipes

Britain’s biggest-selling
food magazine

• Cumin-scented lamb,
aubergine & halloumi hotpot
• Black pepper chicken
• Cinnamon & ginger
apple cider cake
AIR-FRYER
ADVENTURES:

Healthier tacos,
nuggets and
fritters
Is a keto diet
for you?

£5.99

Family meals:
feed four for £5
Halloween treats for kids of all ages!
Char-spookery board

Toffee apple tarts

Little monster pancakes

Bring FLAVOUR to life

<WÅVLW]\PW_\WMTM^I\MJZQVOÆI^W]Z\WTQNMQV
aW]ZKZMI\QWV[^Q[Q\taylorandcolledge.co.uk

Welcome to

October

FRE E WITH
TH I S I S S U E*

Christine Hayes, editor-in-chief
@bbcgoodfood

Seasonal desserts you’ll love

DON’T MISS
THE BBC GOOD FOOD PODCAST
Hosts Mallika Basu and
Orlando Murrin will
swap recipes and stories
in our twice-weekly
podcast, with guests
including Marcus
Wareing, Michel Roux Jr
and Vinette Robinson
from Boiling Point. Scan
the QR code to listen.

COOK THE COVER (p12)
RECIPE

Subscribe to
and receive Homemade Christmas magazine
Turn to page 26
For subscription queries, please call 03330 162 124
or visit buysubscriptions.com/help

Cassie Best
PHOTOGRAPH

Liam Desbois
FOOD & PROP STYLISTS

Libby Silbermann,
Hannah Wilkinson
SHOOT DIRECTORS

Rachel Bayly & Ben Curtis

STAR CONTRIBUTORS
RIYADH KHALAF

FLISS FREEBORN

RIAZ PHILLIPS

Read about the Celebrity
MasterChef winner’s
childhood memories,
then make his Iraqi lamb
kofta kebabs (p56).

Cook for all the family for
less than £5 with clever
meal ideas from the
cookery author and
panellist on BBC Radio 4’s
The Kitchen Cabinet (p30).

The Caribbean food writer
shares a recipe for his
Jamaican curry chicken
(p98) – perfect for a Friday
night feast.

OCTOBER 2023 bbcgoodfood.com 3

* The Cosy Puddings Collection is not available outside the UK or as part of any value packs.

S

o many kitchen appliances are our
best friend for a month or two, then
become cumbersome, boring or too high
maintenance. The air-fryer, however, is
proving to be an ever-popular, long-term
companion for many. Why? Because
saving money and eating healthily
coincide in their compact, countertop
form. As we discover in this year’s Good Food Nation
Survey, in which over 2,000 nationally representative
UK consumers (aged 16+) tell us how they shop, cook and
eat today, almost half say they have one; and another
23% are planning to buy one soon. Their energy-efficiency
and health benefits are appealing; little wonder over
a fifth use an air-fryer every day (you can find out more
on page 24). This month, Sam Goldsmith’s adventurous
recipes (p80) show that the air-fryer makes it easy to
experiment with flavours and textures, too. It’s win-win!

October 2023
COVER STORY

COOK SMART

9 ADD A LITTLE SPICE
Bring some warmth to your
autumnal meals with our
comforting seasonal recipes

69 USE UP EVERYTHING
Innovative ideas for leftover
jars of jam and curd

EASY

76 STORECUPBOARD HEROES
Find out how much you can do with
a humble can of kidney beans

30 FEED 4 FOR £5
Simple weeknight ideas to make
your budget go a little further

80 AIR-FRYER ADVENTURES
Make the most of everyone’s
favourite kitchen gadget

36 USE YOUR LEFTOVERS
Avoid wasting ingredients and try
some new twists on old favourites

WEEKEND

37 TV CHEF
Poppy O’Toole shares her air-fryer
stuffed peppers recipe

88 TOM KERRIDGE
Bake Tom’s indulgent double
chocolate chip cookies

39 TRICK OR TREAT!
The kids will love getting involved
in making these Halloween dishes

92 A MEMORABLE WEEKEND
Spend time in the kitchen making
these extra-special recipes

47 5 HEALTHY IDEAS
Harissa is the hero in these
nutritious meals

98 CURRY CLUB
Three inspiring curry ideas
from around the world

49 HEALTH EXPERT
Get the facts about keto diets

105 GET OUT AND ABOUT
Events not to miss this month

51 HEALTHY DIET PLAN
This versatile ragu provides you
with three of your five-a-day

106 REGIONAL HEROES
Serve traditional Bath buns for
your next afternoon tea

52 3 WAYS WITH CRUMBLE
We reimagine one of the nation’s
favourite puddings

109 CHRISTMAS PREP
Make this festive tipple that will
double as a thoughtful gift

SEASONAL

112 BOOKS
Our editor learns the art of ramen,
plus our favourite new releases

61 SOW, GROW, GLOW
Beetroot, kohlrabi, pumpkin and
mushrooms take centre stage in
these meat-free meals

114 NEXT LEVEL
Learn to master the classic
chicken kiev

62

138

71

OUR AWARDS
AOP Digital
Publishing Awards
2023

AOP Digital
Publishing Awards
2023

Editorial Team of
the Year: Consumer
BBC Good Food
and olive

Best Online Brand:
Consumer
BBC Good Food

Britain’s number one food media brand
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

4 bbcgoodfood.com OCTOBER 2023

PPA Awards 2022

PPA Awards 2022

PPA Awards 2022

Media Brand
of the Year
(Consumer Media)
BBC Good Food

Editor of the Year
(Consumer Media)
Lily Barclay
bbcgoodfood.com
and
olivemagazine.com

Writer of the Year
Melissa Thompson,
BBC Good Food

BSME
Awards 2021
Editor of the Year,
Food & Drink
Lily Barclay

PPA Awards 2021

PPA Awards 2020

Media Brand
of the Year
BBC Good Food

Special Interest
Brand of the Year,
Gold
BBC Good Food

The Guild of Food
Writers Awards
2020
Food Magazine
of the Year
BBC Good Food

Why you can trust
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 and the UK’s
No 1 food website, bbcgoodfood.com. Our contributors – BBC chefs,
our in-house team and confident columnists – are experts in their fields.
Join the conversation in our twice weekly podcasts. Meet us at our
events and shows (visit bbcgoodfoodshow.com for dates and details).
Our best-selling cookbooks feature our trusted recipes.
Recipes for everyone
There are at least 70 recipes in every magazine. We always include
quick, easy dishes, ideas for relaxed entertaining and more challenging
recipes for when you want to take your skills up a notch.
Tested and trusted
All our recipes are thoroughly tested by experts to ensure they’ll
work for you. We put our gadgets through a rigorous testing process
and carry out our taste tests fairly. Our restaurant and travel
recommendations have all been tried by one of us.
Ethical
We care about the food we eat, the people who produce it and the
effect this has on the world. In our test kitchen, we use humanely reared
British meats, high-welfare chicken and eggs, and sustainable fish
whenever possible. We aim to help you avoid food waste, with advice
on using leftovers.
Healthy eating
Every recipe is analysed by our BANT-registered nutritionist, so you can
be informed when you choose what to eat. We flag up vegetarian,
vegan and gluten-free recipes. Find out more about our health
philosophy on page 137.
Families and children
Families can need help to create harmonious mealtimes, so we address
this by flagging up ‘family’ recipes. We encourage children and
teenagers to get cooking with recipes that help them to learn new skills.
Find out more at bbcgoodfood.com/family-kids.

10

Eating like a local
One of the joys of travel – both in the UK and overseas – is discovering
great food. Our features are written from an insider perspective by
on-the-ground writers and food and travel journalists.

116 LEARN SOMETHING NEW
Tips and tricks from our food team
119 RAISE A GLASS
Try a fiery picante made
with tequila
121 BEAT THE SUNDAY SCARIES
Our top advice to conquer the fear

EVERY MONTH
7 RECIPE INDEX
Find every recipe in this issue
26 SUBSCRIBER CLUB
Save on a subscription, plus
receive Homemade Christmas
79 NEXT MONTH
Look ahead to our Christmas issue
138 LAST BITE
A seasonal toffee apple tart

voices
22 WHAT’S YOUR BEST
COMFORTING PUDDING?
Chefs’ go-to cosy treats
24 GOOD FOOD NATION
Discover the results of our
2023 survey
56 MY FAVOURITE DISH
Riyadh Khalaf pays tribute to his
dad’s heritage with Iraqi kebabs
127 JOANNA BLYTHMAN
It’s the season to take time cooking
129 YOUR GOOD FOOD
What you’ve been making lately

READER OFFERS
For more great savings, visit bbcgoodfood.com/reader-offers
OCooks Professional sauté pan for just £39.99 p32
OExperience a foodie haven on a two-night stay in Bath p91
OEnjoy a one-night stay at Raymond Blanc’s Le Manoir p104
OSave over 40% on a curated wine selection from Laithwaites p110
OUp to £75 off per person on trips to the Alps or Dubrovnik p118
OGet £10 off potted plum, pear or cherry trees p120

Independent and respected
As you’d expect from a BBC brand, we are impartial and independent,
so you can trust our advice and recommendations on everything
from restaurants and wine to kitchen gadgets and more. We encourage
your input on your local finds, and appreciate your feedback on
our recommendations.
Food is our passion and pleasure
We take food seriously, but we also believe it’s a pleasure to be enjoyed,
whether cooking for the family, trying an unfamiliar ingredient, buying
new products or eating out. We share our food discoveries and
adventures with you – and love you to share the same with us on social
media @bbcgoodfood #bbcgoodfood.

GENERAL ENQUIRIES
020 7150 5865
(Mon-Fri 9.30am-5.30pm)
goodfood@immediate.co.uk
BBC Good Food,
Immediate Media,
44 Brook Green,
London W6 7BT
SUBSCRIPTION
ENQUIRIES
03330 162 124
buysubscriptions.com/help

READER OFFER
ENQUIRIES
020 7150 5358
liza.evans@immediate.co.uk
VISIT US ONLINE
bbcgoodfood.com
@bbcgoodfood
BBC GOOD FOOD
SHOWS
bbcgoodfoodshow.com

Our commitment
At Immediate Media, publishers of BBC Good Food, we respect and value
differences. We understand that when people from different backgrounds
and with different points of view work together, we can create the most
value for our readers, our people and society. We always strive to be
inclusive, but we need to do better. We have been taking time to listen and
understand how we can make positive changes, and how we can better
support and increase diversity across all our brands. We continue to work
on a comprehensive plan to create and drive authentic change.

OCTOBER 2023 bbcgoodfood.com 5

index

make it,
snap it, post it
@bbcgoodfood
#bbcgoodfood

SIDES, STARTERS & EXTRAS

80

INSTANT
RECIPE FINDER
MEAT

74
recipes

Baked pork, apple & cheddar
meatballs 94
Char-spookery board 42
MAKE THE COVER
Cumin-spiced lamb, aubergine &
halloumi hotpot 12
Healthy cheat’s ragu 51
Meatballs in a tomato, cardamom & lime
sauce 14
Pea tortellini 36
Pork chashu 112
Quince-glazed brisket with hasselback
potatoes 94
Sausage & cannellini bean ragu 32
Smoky sausage & squash traybake 72
Spicy sausage & bean one-pot 77
Traditional Iraqi lamb kofta kebabs with
baby roast aubergines 57

POULTRY
Air-fryer chicken nuggets 83
Black pepper chicken & lemon yogurt 10
Chicken kiev 114
Chicken pasanda 100
Jamaican curry chicken 98
Roti wraps 36
Sriracha fried rice 36

Sticky glazed chicken 70
Sticky lime & honey wings with
crunchy slaw & rice 32
Spicy chicken fried rice 77
Spicy harissa chicken with lentils 47
Thai red chicken curry 102

FISH & SEAFOOD
Air-fryer fish tacos 80
Prawn & harissa spaghetti 47
Soy-baked potatoes with tuna sriracha
mayo 33

VEGETARIAN MAINS
Air-fryer sweetcorn fritters 82
Butternut squash & cherry tomato crumble 54
Chickpea salad 47
Creamy tofu curry with homemade roti 35
Double bean & roasted red pepper chilli 78
Easy pesto, cheese & pea tart 34
Pumpkin pasta alla vodka 65
Refried bean quesadillas 77
Roasted beetroot & feta salad 62
Roasted kohlrabi traybake 64
Stuffed peppers 37
Spaghetti with mummified garlic bread 45
Wild mushroom risotto 66

Any veg hummus 74
Bean & feta dip 74
Butternut hummus 47
Carrot & sultana salad 36
Gherkin potato salad 36
Harissa couscous 47
Onion & goat’s cheese tart 70
Pea hummus 36
Pea pesto 36
Spicy sardine dip 74
Spider’s web taco dip 42
Stuffed avocado with spicy beans & feta 77

DRINKS
Lemon curd martini 70
Mince pie rum 109
Picante 119

BAKING & DESSERTS
Bath buns 106
Cardamom & coffee streusel cake 94
Chipotle & honey cornbread with black bean
salsa 97
Chocolate chip cookies 90
Chocolate & nut cookies 90
Double chocolate chip cookies 90
Eerie eyeball jelly 42
Giant cookie 90
Gluten-free mixed berry crumble 52
Keto chocolate cake 49
Little monster pancakes 44
Marmalade cake 71
Mini upside-down toffee apple tarts 138
Plum & raspberry crumble bars 53
Protein flapjacks with peanut butter
& raisins 122
Rice pudding ice cream 16
Spiced apple cider cake 18
Spiced pumpkin Halloween cake 43
Strawberry & chocolate-stuffed French
toast 70

RECIPE KEY
This magazine is published by Immediate Media Company Limited under licence from BBC Studios © Immediate Media
Company Limited, 2020. BBC Good Food provides trusted, independent advice and information that has been gathered
without fear or favour. When receiving assistance or sample products from suppliers, we ensure that our editorial integrity
and independence are not compromised by never offering anything in return, such as positive coverage, and by including
a brief credit where appropriate. We make every effort to ensure the accuracy of the prices displayed in BBC Good Food.
However, they can change after we go to print. Please check with the appropriate retailer for full details. Printed by Walstead
Bicester in the UK. Immediate Media Company is working to ensure that all of its paper comes from well-managed,
FSC®-certified forests and other controlled sources. This magazine is printed on Forest Stewardship Council® (FSC®)
certified paper. This magazine can be recycled, for use in newspapers and packaging. Please remove any gifts, samples
or wrapping and dispose of them at your local collection point. We abide by IPSO’s rules and regulations. To give feedback
about our magazines, visit bbcgoodfood.com, email goodfoodmagazine@immediate.co.uk or write to Christine Hayes,
Immediate Media Company Limited, Vineyard House, 44 Brook Green, Hammersmith, London W6 7BT.

Vegan

BBC Good Food magazine is available in both audio and electronic
formats from National Talking Newspapers and Magazines. For more
information, please contact National Talking Newspapers and Magazines,
National Recording Centre, Heathfield, East Sussex TN21 8DB; email
info@tnauk.org.uk; or call 01435 866102. If you are enquiring on behalf
of someone who has trouble with their sight, please consult them first.

OCTOBER 2023 bbcgoodfood.com 7

BU I LT I NTO E VE RY G RE AT KITC H E N
)RUQHDUO\œYHGHFDGHVZHKDYHEHHQZKROHKHDUWHGO\FRPPLWWHGWRFUDIWLQJWKH&DSOHSURGXFWUDQJHHPSRZHULQJ
\RXWRPD[LPLVHWKHSRWHQWLDORI\RXUNLWFKHQ%\FRPELQLQJLQWHOOLJHQWWHFKQRORJ\ZLWKLQWXLWLYHIHDWXUHV
VRSKLVWLFDWHGGHVLJQVDQGDVHOHFWLRQRIH[TXLVLWHœQLVKHVRXUSURGXFWVDUHPHWLFXORXVO\FUDIWHGWRWUDQVIRUP\RXU
NLWFKHQLQWRDQHIœFLHQWVSDFHWDLORUHGWRVXLW\RXUQHHGV
)HDWXUHGSURGXFWV)26,1%6%(/%.DQG''%.
)XUQLWXUH%UDYD&RQFUHWHDQG&KHVWHU+HULWDJH*UHHQ

Discover more at
www.caple.co.uk

cover story

Add a little
With autumn in full swing, bring comfort
to the everyday with hearty recipes
that make the most of warming spices
recipes GOOD FOOD TEAM photographs LIAM DESBOIS

OCTOBER 2023 bbcgoodfood.com 9

Black pepper chicken & lemon yogurt
We tend to think of pepper as seasoning rather than a spice, but this recipe
proves just how much heat and flavour it can bring to a dish when you make it
the star of the show. Here, we’ve spatchcocked the chicken for quick cooking and
to give the marinade maximum coverage, but it can also be used on a standard
whole chicken or budget-friendly chicken pieces.
SERVES 4 PREP 30 mins plus 1 hr
marinating COOK 45 mins EASY

1 tbsp black peppercorns
5 garlic cloves, grated, plus
1 whole garlic bulb
1 tsp ground turmeric
2 lemons, 1 juiced, plus extra
wedges to serve
1.5g whole chicken, spatchcocked
(see tip, right)
1 tbsp olive oil
400g Greek yogurt
small bunch of coriander, roughly
chopped (optional)
peppered rice, to serve (see right)

1 Crush the peppercorns using a
pestle and mortar. Add the grated
garlic and 1/2 tsp salt, and mash to
a thick paste. Stir in the turmeric
and lemon juice, then set aside.
2 Sit the chicken in a dish, skin-side
up, and evenly slash the skin all
over. Rub the marinade all over the
chicken so it’s completely coated,
then cover and chill for at least
1 hr, or ideally overnight.
3 Heat the oven to 220C/200C fan/
gas 7. Transfer the chicken to a
shallow roasting tray, skin-side up,

and sit the garlic bulb alongside it.
Drizzle the oil mostly over the
chicken and a little over the garlic.
Roast for 30 mins, then remove the
garlic bulb from the tray and set
aside. Continue to roast the chicken
for 10-15 mins more, or until
crisp-skinned and cooked all the
way through. If you have a cooking
thermometer, it should read at least
65C when inserted into the breast,
and 70C in the thigh. Leave the
chicken to rest, uncovered, for
10-15 mins in the tray.
4 Meanwhile, peel and squeeze the
garlic from the roasted bulb into a
bowl, then mix in the yogurt. When
the chicken has rested, lift it onto a
board and stir all the resting pan
juices into the yogurt. Taste the
yogurt for seasoning, adding a bit
more lemon juice if needed. Slice
the chicken into pieces and serve
scattered with coriander, if
using, alongside the yogurt sauce,
peppered yellow rice (see recipe,
right) and lemon wedges on the
side, if you like.
GOOD TO KNOW gluten free
PER SERVING 486 kcals • fat 35g • saturates 13g •
carbs 7g • sugars 5g • fibre 1g • protein 34g • salt 1.1g

Peppered yellow rice
SERVES 4-6 PREP 10 mins
COOK 30 mins EASY V

Melt 25g butter in a large pan over
a medium heat and cook 1 finely
chopped onion with a large pinch of
salt for 10 mins until golden. Stir in
1 tsp cracked black pepper and 1/2 tsp
ground turmeric, and cook for
1 min more. Stir in 300g basmati
rice, rinsed, then pour over 500ml
vegetable or chicken stock or water,
and stir well. Cover and bring to the boil,
then remove the lid, stir, cover again,
and reduce the heat to low. Cook for
2 mins, then turn the heat off and set
aside for 10 mins. Stir, then cover again
and leave to stand for a final 5 mins.
GOOD TO KNOW low fat
PER SERVING (6) 231 kcals • fat 4g • saturates 2g •
carbs 42g • sugars 2g • fibre 1g • protein 6g • salt 0.6g

How to spatchcock a chicken
Flip the chicken over so it’s breast-side
down and the backbone is facing you. Using
kitchen scissors, cut down both sides of the
backbone, remove it and set aside to use
in the gravy. Turn the chicken over so it’s
breast-side up, and push down firmly on the
breastbone to flatten the bird.

Pepper
Let’s set things straight here: salt is for seasoning, and pepper is a spice. Pepper
universally works to bring mild heat to a dish – it has its own fragrance and flavour
profile, and can be the star of a recipe. Black peppercorns are the young green
berries of the pepper plant, which have been fermented and dried to intensify
their flavour and extend shelf life. Though black pepper can be bought crushed
or ground, like with all spices, it’s more aromatic to grind it fresh using a peppermill,
or roughly crush using a pestle and mortar when needed. Black pepper comes alive
when toasted, so if you’re making a dish like cacio e pepe, toast the pepper
in the pan with the butter or olive oil rather than adding at the end.

10 bbcgoodfood.com OCTOBER 2023

cover story

OCTOBER 2023 bbcgoodfood.com 11

Cumin-scented lamb,
aubergine & halloumi hotpot
This twist on a lamb hotpot uses a blend of everyday spices to create an
aromatic dish with warming, earthy notes and an eye-catching topping
of aubergine and halloumi.
SERVES 4-6 PREP 20 mins
COOK 2 hrs 20 mins EASY G

3 tbsp olive oil, plus a drizzle
1 large onion, finely chopped
2 large garlic cloves, crushed
10g ginger, peeled and grated
or finely chopped
400g lamb mince
2 tsp ground cumin
1 tsp each paprika and
ground coriander
½ tsp ground cinnamon
1 tsp dried oregano
½ tsp dried mint
2 tbsp tomato purée
1 tbsp harissa paste (optional)
400g can chopped tomatoes
2 tsp sugar
400g can chickpeas, drained
2 aubergines, sliced into thin rounds
225g block of halloumi
pinch of chilli flakes (optional)
handful of mint leaves, picked
or chopped
flatbreads, rice or couscous, to serve

1 Heat 1 tbsp of the oil in a large
flameproof casserole or deep frying
pan (a wide, shallow pot is best for
this dish) over a low-medium heat

and cook the onion for 5-8 mins
until softened and starting to
caramelise. Stir in the garlic and
ginger, and cook for another minute.
2 Push the onion mixture to the side
of the pan, turn up the heat slightly
and add the lamb to the other side.
Cook for 3-4 mins until browning,
then break it up with a spoon and
mix in the onions. Stir in the spices
and herbs, and simmer for 1-2 mins.
3 Mix in the tomato purée and
harissa, and cook for 1 min more.
Tip in the tomatoes, a can of water,
some seasoning and the sugar. Stir,
then cover and simmer over a low
heat for 1 hr, stirring occasionally
and adding a splash of water if it
looks dry. Add the chickpeas for the
final 30 mins. Or, cook in a slow
cooker on low for 5-6 hrs.
4 Meanwhile, heat 2 tsp oil in a
large frying pan over a medium heat
and fry the aubergine slices in a
single layer (you’ll need to do this in
batches). Cook for 2-3 mins on each
side until just golden and softened,
adding another 2 tsp oil between
each batch. Transfer to a plate.
5 Cut the halloumi into thin slices
(you should get about 10), then

halve each piece across the shorter
width – don’t worry if they fall apart.
Arrange the aubergine in overlapping
concentric circles on top of the
mince, then tuck in the halloumi
slices. Sprinkle over the chilli flakes,
if using. Cover the pan with foil or a
lid and bake for 20 mins at 180C/
160C fan/gas 4, then remove the foil
and bake for a further 15 mins until
the halloumi has started to brown.
Scatter over the fresh mint and serve
with flatbreads, rice or couscous.
Once cool, will keep chilled for 48 hrs
or frozen for up to three months.
GOOD TO KNOW calcium • fibre • 3 of 5-a-day •
gluten free
PER SERVING (6) 394 kcals • fat 23g • saturates 10g •
carbs 17g • sugars 10g • fibre 8g • protein 26g • salt 1.2g

Make it veggie
If you want to make this dish
vegetarian, simply replace the lamb
with another can of chickpeas. Make
the spiced tomato sauce first, simmer
for 10 mins, then add the chickpeas
and simmer for another 20 mins.

Cumin
Cumin seeds and powder are extensively used in Indian, Mexican,
Middle Eastern and North African cooking. They add a warm, earthy
flavour to dishes and are a crucial component of spice blends like
curry powder, ras el hanout and garam masala. Cumin is native to the
eastern Mediterranean region and has been cultivated for thousands
of years. Cumin also has several health benefits: it’s rich in antioxidants
and possesses anti-inflammatory properties. It is said to aid digestion
and relieve respiratory ailments.

12 bbcgoodfood.com OCTOBER 2023

c

ov

e

ou
ke r

cip

ma

cover story

e r re

OCTOBER 2023 bbcgoodfood.com 13

Meatballs in a tomato,
cardamom & lime sauce
Perfect for a weeknight dinner or part of a larger
spread, these rich meatballs are complemented by
the zingy lime and cardamom.
SERVES 4 PREP 15 mins
COOK 35 mins EASY G

400g 15% fat beef mince
20g dill, roughly chopped
½ tsp bicarbonate of soda
3 tbsp olive oil
2 shallots, finely chopped
3 garlic cloves, finely chopped
1 green chilli, finely chopped
1 tbsp tomato purée
2 x 400g cans chopped tomatoes
2 tsp ground cardamom, or
12 cardamom pods, opened
and crushed
1 lime, zested and juiced
1 tsp sugar, plus a pinch
couscous, rice or flatbreads, to serve

1 Mix the beef mince, half the dill,
the bicarb (to help keep them juicy)
and plenty of salt and pepper
together in a bowl. Roll into roughly
20 meatballs (about 25g each), then
chill while you make the sauce.
2 Heat 2 tbsp of the oil in a large,
shallow pan over a medium-low
heat and cook the shallots, garlic,
chilli and a pinch of salt for

8-10 mins until the shallots are
lightly caramelised.
3 Add the tomato purée and turn
up the heat slightly, cooking until
it has darkened, about 2-3 mins.
Add the chopped tomatoes, 150ml
water, the cardamom, lime zest,
sugar and a good pinch of salt. Bring
to the boil, then reduce the heat to a
simmer and cook for 10 mins. Heat
the grill to high.
4 Tip the meatballs into the sauce
and cook for 8-10 mins until they
are nearly cooked through. Remove
the lid, then put the pan under the
grill for 4-5 mins until the top has
some colour. Remove from the grill
and leave to cool slightly.
5 Mix the rest of the dill with the
lime juice, remaining 1 tbsp olive
oil, a pinch of sugar and some
seasoning. Dot this over the
meatballs, then serve with
couscous, rice or flatbreads. Once
cool, will keep chilled for 48 hrs and
frozen for up to three months.
GOOD TO KNOW vit c • iron • 1 of 5-a-day • gluten free
PER SERVING 362 kcals • fat 25g • saturates 8g •
carbs 10g • sugars 10g • fibre 3g • protein 23g •
salt 0.6g

Cardamom
Cardamom has a lovely flavour – it’s lightly citrussy, so it pairs perfectly
with the zingy lime in this meatball dish. It’s often called the ‘queen of
spices’, and is used in Sri Lanka and Scandinavia. It comes in black and
green varieties, with black cardamom being smoke-dried after it is
harvested. If you don’t think you’ll get through a jar of ground
cardamom quickly, it’s worth purchasing the pods, as the flavour of
ground cardamom can diminish quite quickly and its strength varies
from brand to brand. Cardamom pods, when stored in a dark place
in an airtight container, will keep their strength for around a year.

14 bbcgoodfood.com OCTOBER 2023

cover story

OCTOBER 2023 bbcgoodfood.com 15

Rice pudding ice cream
Transform creamy, comforting rice pudding into
a simple ice cream, gently spiced with nutmeg.
SERVES 6 PREP 5 mins plus churning
and 4 hrs freezing COOK 55 mins
EASY V G

25g unsalted butter
75g pudding rice
150ml double cream
600ml whole milk
397g can condensed milk
½ tsp vanilla extract
1 tsp ground nutmeg, or use
freshly grated (see below)
50g golden caster sugar (optional)

1 Melt the butter in a saucepan over
a medium heat, then add the rice
and toast for a few minutes until
opaque. Pour in the cream, whole

milk, condensed milk and vanilla,
then add the nutmeg and sugar.
Bring to a simmer, cover and cook
for 45 mins-1 hr over a low heat,
stirring often so it doesn’t stick
or burn, until the rice is tender
(see tip, right). Cool completely.
2 Pour the rice pudding into an ice
cream machine and churn following
the manufacturer’s instructions
(about 30 mins; see tip, right). Put in
a freezerproof container and freeze
for at least 4 hrs, or until scoopable.
Will keep frozen for three months.
GOOD TO KNOW calcium • gluten free
PER SERVING 496 kcals • fat 25g • saturates 16g •
carbs 58g • sugars 48g • fibre 0.2g • protein 9g •
salt 0.3g

Nutmeg
This seed can be ground or grated to use in cooking, and has a
warming, nutty, slightly sweet flavour. From the nutmeg tree, the seed
is found encased in mace (another spice) inside the nutmeg fruit,
which is also edible. Due to its chemical makeup, nutmeg loses its
aroma and flavour soon after being grated, so, if possible, always use
whole nutmeg and grate it fresh. Though commonly used in rice
pudding, it also goes well in dishes containing spinach and pumpkin.

16 bbcgoodfood.com OCTOBER 2023

tips
• If the volume of
the rice pudding
mixture is too
much for your
machine, churn it
in two batches.
• The rice
pudding can
also be cooked
in a slow cooker
for 5 hrs on high
or 7 hrs on low.
Alternatively,
bake in the
oven for 2 hrs at
150C/130C fan/
gas 2.

cover story

OCTOBER 2023 bbcgoodfood.com 17

Cinnamon & ginger
apple cider cake
SERVES 10-12 PREP 25 mins plus
cooling COOK 1 hr 5 mins EASY V G

125g unsalted butter, softened,
plus extra for the tin
250ml apple cider
1 tsp ground allspice
1 tsp ground nutmeg
1 tsp ground cinnamon
½ tsp ground ginger
large pinch of ground cloves
250g self-raising flour
1 tsp baking powder
150g golden caster sugar
2 eggs
1 tsp vanilla extract
75ml Greek-style natural yogurt
250g Bramley apples, peeled, cored
and chopped
For the icing and decoration
125g icing sugar, sifted
30g pecans, chopped

1 Butter a 20cm round cake tin and
line with baking parchment. Pour
the cider into a saucepan, bring to
the boil and boil rapidly for 10 mins
until reduced to about 100ml, or
by about half. Cool. Combine the
spices, reserving 1 tsp of the mix for
the icing. Mix the rest with the flour,
baking powder and a pinch of salt.
2 Heat the oven to 180C/160C fan/
gas 4. Beat the butter and sugar

together in a stand mixer or using
an electric whisk until light and
fluffy. Add the eggs, one at a time,
beating well between each addition.
Mix in the vanilla, yogurt and 75ml
of the reduced cider. Finally, fold in
the flour mixture and apples until
no streaks of flour remain. Spoon
into the prepared tin and smooth
the surface. Bake for 55 mins-1 hr,
or until a skewer inserted into the
centre comes out clean. Leave
to cool in the tin for 20 mins,
then transfer to a wire rack
to cool completely. Once completely
cool, the cake can be wrapped and
frozen for up to three months.
Defrost completely before icing
and serving as below.
3 When the cake has cooled, whisk
the remaining 25ml reduced cider
with the icing sugar and reserved
spice mix until smooth, adding a
splash of water if needed to make
a thick, drizzly icing. Spoon this
over the cake, letting it drip down
the side. Sprinkle over the chopped
pecans, in a ring if you like, and
leave the icing to set before serving.
Will keep in an airtight container
in a cool place for up three days.
PER SERVING (12) 304 kcals • fat 12g • saturates 6g •
carbs 42g • sugars 26g • fibre 2g • protein 4g •
salt 0.3g

Cinnamon
Gentle, warming cinnamon is popular in many different cuisines across
the world, in both sweet and savoury dishes. This beloved spice was
even once traded as currency. Cinnamon comes from the inner bark of
a small evergreen tree, and is dried in the sun, during which time it curls
into the rolls we know as cinnamon sticks. Use them to slowly infuse
flavour into curries, drinks and sauces. (They last for up to two years in
an airtight container.) Ground cinnamon is best used in bakes and
pastes, but use sparingly, as it can be quite potent in flavour. It loses
strength the longer it’s kept, so the flavour may lessen after six months.

18 bbcgoodfood.com OCTOBER 2023

Shoot directors RACHEL BAYLY AND BEN CURTIS | Food stylist LIBBY SILBERMANN | Stylist HANNAH WILKINSON

Allspice, cloves and nutmeg add to the spicy
warmth of this apple cider cake, and Bramley
apples are swirled through the soft sponge.

cover story

OCTOBER 2023 bbcgoodfood.com 19

cover story

Get the most from your spices

S

pices are the ultimate shortcut
to flavour. They pack a punch
even in small doses, and using
them is both an art and science.
Altering the levels of a collective of
spices can completely transform a
recipe. So, how can you get the very
best out of them?
As a rule, it’s a good idea to source the
highest quality spices you can get and
afford. Organic ensures they are
pesticide-, chemical- and additive-free,
and often come with the impact on farm
workers and the local community
considered. With single origin, there
are strong direct relationships with
farms and producers, with specific
characteristics from the region
included as standard.
Where these aren’t guaranteed, the
ethos of the brand or retailer matters.
Many value provenance, and will follow
crops and markets around the world to
source the very best sustainably, in a
way that makes a positive difference
to communities. Ultimately, it’s about
the love and passion that goes into
producing, packaging and selling the
aromatic wonders.
Once they’re home, don’t leave them
on shelves to collect dust: spices get
their flavour from the essential oils
inside them, so stored in a cool, dark
place, they won’t spoil, but will weaken
over time. You can warm or toast them,
then grind from whole to rejuvenate the
flavour. Buy small quantities and put
them to regular use.
Look for family-owned brands and
choose packaging that you can easily
stack and fit measuring spoons into
for ease.

Mallika Basu is a food writer,
cultural commentator
and communications
consultant who has
published two cookbooks.
She’s also host of the
BBC Good Food podcast.
@MallikaBasu_

20 bbcgoodfood.com OCTOBER 2023

What’s the one spice you couldn’t live without?
“Nutmeg is easily my favourite spice. It’s
warm and woody, but still intensely floral,
adding depth and interest to loads of dishes
beyond béchamel and Christmas cakes.
I grate fresh nutmeg over buttered, steamed
green vegetables and use it instead of cinnamon on
porridge.” Fliss Freeborn, cookbook author
and food journalist
“Smoked paprika – it manages to capture
the sheer essence of peppers, as well as
a nuanced note of heat that doesn’t
overpower your dish, as opposed to
something like chilli powder.”
Riaz Phillips, writer and author of East Winds:
Recipes, history and tales from the hidden
Caribbean (DK)
“My absolute favourite spice is cardamom
– just the aroma of it makes it special for
me. Whether you use it for savoury or sweet
dishes or drinks, it leaves its unique mark
on anything you add it to. I love it so much,
I named my first cookbook The Cardamom Trail. Just
a little of it goes a long way – not just the seeds, even the
skin has so much flavour. If I am using cardamom seeds
for the recipe, I often put the skin of the pods in my tin
of teabags to add the aroma to my tea.” Chetna Makan,
award-winning cookbook author
“Definitely chilli flakes. Not many other
spices can elevate a finished dish to another
level like they do. It’s like a knight who hides
in my cupboard and saves me from bland
monsters. In Thai cuisine, chilli flakes can
be added to sweet treats, too. One Thai sweet dipping
sauce, nam pla wan, has a sweet, salty, spicy flavour,
with a hint of umami. Thai people serve this luscious
caramel condiment with fiercely sour fruits, such as
green mango and star fruits – I even tried it with
Bramley apple.” Marni Xuto, recipe developer
and founder of thaifoodmadeeasy.com

&
For more inspiration, watch
Nadiya’s Simple Spices on
BBC Two and iPlayer this
autumn (see p37).

THE ART
OF TASTE.

voices

What’s your best

comforting pudding?
Producers and chefs share their favourite
feelgood desserts interviews TONY NAYLOR

Chocolate mousse
“I’m a sucker for chocolate desserts. Very dark, bitter chocolate is my
favourite, which pairs so well with contrasting ingredients. I remember
a bitter chocolate mousse with honeycomb at Brunswick House
restaurant that was simply perfection. Another that really stays in my
memory is a warm chocolate mousse with caramelised potato ice
cream and potato crisp at Wilson’s in Bristol. I hadn’t thought the
flavours would go together so well, but it was both earthy and
decadent.” Adejoké Bakare, chef-owner at Chishuru, London

voices
Suji halwa
Baked rice pudding
“In the 1950s, at his hotel in Kenya, my
grandfather would make this sweet,
moreish semolina pudding for thousands
at a time. He passed the recipe to Dad –
the suji halwa king in our family – who
passed it to me. It’s semolina cooked to
a golden caramel in butter or ghee, with
sugar dissolved in boiling water. It’s served
warm in scoops. For banquets or Diwali,
you might add dried fruit or nuts, but, in
my house, we don’t wait for an occasion.”
Dipna Anand, chef-patron at Dipna
Anand at Somerset House, London

Sticky toffee pudding

“This evokes warm
childhood memories
– baked with a grating
of nutmeg until that all
important golden skin
forms, served by Mum
with evaporated milk – it
was amazing. I do an
adult version for friends
where I substitute some
of the milk for coconut
milk, add star anise and
vanilla, and serve it with
salted mango and a rum-spiked caramel sauce.
It’s epic.” Neil Bentinck, chef-owner
at Skosh, York

“My dad is a tailor, and as a kid we’d travel all
over London having business meetings. I
loved it because it meant I got to eat out
and I always ordered sticky toffee pudding.
Soft and sweet, it’s a real comfort food. My
little sister loves baking and her sticky toffee
pudding hits the spot, too. Great tip: soak
dates in warm water so you get a smooth
consistency when blending. Also, making the caramel sauce, add
caster sugar to the pan slowly before adding butter and cream.
It’ll stop the sugar burning, giving you control over how dark you
like the sauce.” Ben Allen, head chef at The Parakeet, London

Brioche &
butter pudding
“I’ve access to leftover spicy, fruity
brioche buns, which make delicious
bread and butter pudding. Using brioche
creates a softer, denser texture. Add
chocolate chips and any fruit you like,
or mincemeat at Christmas. Served with
custard, it’s a hug in a bowl.” Baneta Yelda,
co-owner at Companio Bakery, Manchester

Photographs DAVID COTSWORTH, GETTY IMAGES PLUS

Pflaumenkuchen
“Nothing throws me into
comforting nostalgia more
than plum cake and memories
of sitting with my German
grandmother, assembling the
sweetest plums atop a dense
cake batter. Packed with fruit
and served warm, her
pflaumenkuchen was effectively
self-saucing. In recent years, I’ve evolved the idea –
more cake to plums, a crisp streusel topping and a
sprinkling of vanilla-infused sugar.” Vicky McDonald,
chocolatier at Cocoa Therapy, Barry

Găluște cu prune
“I love plum and damson season. Ripe and
juicy, yet tart enough to make a balanced
pudding, they’re heroes in the popular
Romanian dessert, găluște cu prune. These
plum dumplings are made from soft potato
dough, which makes them very fluffy.
Separately, I fry breadcrumbs in butter with
cinnamon and sugar and roll the dumplings in this fragrant,
crunchy coating. It takes them to the next level – so good
I eat them for breakfast, too.” Irina Georgescu, cookery writer
and author of Tava (Hardie Grant)

• We’ve compiled our own favourite
comforting puddings especially for
you in a 24-page special collection
that comes free with this issue.

OCTOBER 2023 bbcgoodfood.com 23

3

of people
surveyed
consider
themselves
healthy eaters*

3/5

have made
changes to their
diet because of
the cost of
ingredients

23%
24 bbcgoodfood.com OCTOBER 2023

consumers (28%) reported eating less
healthily because it’s too expensive to
do so. Three in five (60%) have made
changes to their diet because of the
cost of ingredients. The top three
measures they’re taking are eating
more ready meals and processed
foods (19%), cooking less from
scratch (17%) and cutting back on
organic food (16%). Over a quarter
(28%) of consumers have changed
their supermarket to save money.
Saving money and eating healthily
aren’t necessarily mutually exclusive.
They coincide in the form of our
beloved air-fryers. Some 46% of
respondents already have one, while
23% are planning a purchase. Their
energy-efficiency and health benefits
are well known by those who already
own one, so little wonder over a fifth
(23%) use an air-fryer daily.

use an air-fryer daily

**’Somewhat less’ and ‘significantly less’ responses combined.

69%

The picture painted is one of a
health-conscious nation. Some
69% of people surveyed consider
themselves healthy eaters*. Over
a third (34%) of respondents said
they eat intuitively and listen to
what their body wants, and over a
fifth (22%) said they focus more on
nutritional content than calories.
Among those more likely to count
calories (14%), there’s a generational
divide: those in the 16-24 age bracket
are almost four times more likely to
count calories than those aged 55
and over (25% versus 7%). More
people like calories being included
on menus (21%) than don’t (15%).
Nearly a third (31%) of people
across the UK that took part in the
survey said the cost of living has not
impacted their healthy eating habits
at all. But, over a quarter of UK

*’Very healthy’ and ‘fairly healthy’ responses combined.

A

s the cost
of living
continues to rise,
consumers are adapting
and looking after their
health as best they can.
The findings from our
2023 Good Food Nation
Report – that surveyed
2,013 UK consumers
(48% male, 52% female)
aged 16 and over about
their food shopping and
eating habits – suggests
that eating healthily
is a priority, despite
economic constraints.

Photographs GETTY IMAGES PLUS

Our UK-wide Good Food Nation survey of more than 2,000 people reveals that
eating healthily is a priority, but the cost of living is impacting our choices

voices
Over a third (36%) of UK consumers reported
reducing their leftovers this past year** in order to
save money (59%), because they’re meal-planning more carefully
(44%) or to cut down on waste to help the planet (34%)

Could AI hold the key to meal-planning, writing
shopping lists and recipe sourcing, potentially
saving us time and resources? Not yet, but give it time:
only 14% of people surveyed have used generative AI tools to
create a recipe, but 27% expect to do so in the future. That 31%
would try an AI tool for meal-planning and 34% would consider
using one for shopping lists suggests there is potential

How do people feel
about healthy eating?

How has the cost of living
affected healthy eating habits?

What factors influence
where people shop?

69%

31%

68%

consider themselves a healthy eater*

say the cost of living hasn’t impacted their
healthy eating habits

price

57%

say they eat less healthily to save money

40%

19%

pay most attention to the sugar
content of foods

eat more ready meals and processed foods

34%
eat intuitively and listen to what
their body wants
This research, commissioned by Immediate Media, was conducted by Censuswide between 10-14
August 2023 A total of 2,013 nationally representative UK consumers participated, all were aged 16+.
Censuswide abides by and employs members of the Market Research Society which is based on the
ESOMAR principles.

28%

avoid some foods due to their
calorie content

22%
22%

39%
distance

37%

18%

quality of produce

are more conscious of eating healthily because
they can’t afford to get sick

17%

17%

sustainability

cook less because of the cost of ingredients

focus more on nutrition than calories

43%
variety of food

15%
say they eat less healthily due to stress

allow calorie data on menus to
influence their order

15%

21%

take more packed lunches to work

like having calories on menus

13%

14%

eat less healthily due to having less time to cook,
because of working longer hours

15%
availability of delivery service

9%
a culturally diverse range of products

4%
use food banks or alternatives to shops

count calories and try to stay in deficit

WE’RE HERE

TO HELP

Find inspiration for eating well and saving money with our range of guides available at bbcgoodfood.
com, from the expert advice in our health & nutrition hub (bbcgoodfood.com/health), to our
collections for budget-friendly meals, air-fryer recipes, quick dinners, packed lunches and more.

OCTOBER 2023 bbcgoodfood.com 25

SUBSCRIBE IN TIME TO GET THE SPECIAL CHRISTMAS ISSUE!

SUBSCRIBE AND
RECEIVE GOOD FOOD’S
£2.92
PER ISSUE

Get ready for the most wonderful time of the year! Subscribe today
and save 51% on your subscription, paying just £34.99 for 12 issues.
Plus, we’ll send you a copy of Good Food’s Homemade Christmas*

SUBSCRIBE
BY 10 OCTOBER
TO GET OUR
SPECIAL
CHRISTMAS
ISSUE

SUBSCRIBE TODAY AND GET
THE BIG CHRISTMAS ISSUE

Scan the QR code to subscribe right away
26 bbcgoodfood.com OCTOBER 2023

SUBSCRIBE IN TIME TO GET THE SPECIAL CHRISTMAS ISSUE!

PAY JUST £34.99 FOR YOUR
ANNUAL SUBSCRIPTION

SUBSCRIBER

+ GET A COPY OF
HOMEMADE CHRISTMAS!
A subscription to Good Food will make
the perfect Christmas gift

CLUB

When you subscribe to BBC Good Food,
you’ll automatically become a member of our
Subscriber Club and enjoy access to all the benefits
Exclusive recipe
SUBSCRIBER

SUBSCRIBER

CLUB

CLUB

Exclusive recipe

Exclusive recipe
SUBSCRIBER

CLUB

Exclusive recipe
SUBSCRIBER

CLUB

Cherry & amaretto
semifreddo
24 hrs freezing
mins plus cooling and
SERVES 10-12 PREP 35
VG
COOK 20 mins EASY

Celebrate

this cooling dessert
the start of summer with

oil,
vegetable or other flavourless
for the tin
roughly
100g amaretti biscuits,
broken up
25g flaked almonds

Braised sausages & lentils
SERVES 4 PREP 15 mins COOK 1 hr 15 mins EASY

2 bay leaves
1 tbsp Dijon mustard

1 orange, juiced,
hulls reserved
1 onion, peeled and
halved
1 garlic bulb, halved
across the
equator
500ml chicken stock

finely chopped
To serve
green salad, crusty bread and

For the salsa
6 kiwis, peeled and
halved
2 jalapeños, trimmed
and halved
1 onion, peeled and
halved
1 lime, juiced
25g coriander, finely
chopped
To serve
corn tortillas
small handful of
coriander leaves
1 red onion, peeled
and sliced
lime, cut into wedges

overnight chilling
SERVES 10-12 PREP 20 mins plus
COOK 45 mins MORE EFFORT
cheesecake with the simple addition
Impart deep caramel flavour into this
to coffee for an autumnal dessert.
of muscovado sugar – it’s an ideal partner
125g salted butter, melted, plus
for the tin
250g digestive biscuits
800g full-fat soft cheese
250g soft muscovado sugar

extra

1 Heat the oven to 180C/160C fan/
23cm
gas 4. Butter the base and side of a
with
springform cake tin. Line the base
(unclip
a large sheet of baking parchment
and
the base, lay the parchment over it
side.
clip the ring around it), then line the

2 tsp vanilla bean paste
150ml soured cream
2 tbsp plain flour
1 tbsp treacle
4 eggs, beaten
Add the sugar, a little at a time, beating
Add
continuously until fully incorporated.
treacle,
the vanilla, soured cream, flour and
the
then scrape down the sides. Pour in
just
eggs, add a pinch of salt and beat until
combined. Put the tin on a baking tray,

Exclusive recipe in your
issue each month

Dijon mustard

Unique dining
experiences with
leading chefs

Free workshops and
tasting sessions

Monthly newsletters

Luxury
competitions

packed with offers
*New UK customers only. Offer closes 26 October 2023. Pay £34.99 every 12 issues. Offer via Direct
Debit. Good Food’s Homemade Christmas edition is subject to availability and while stocks last; we
reserve the right to fulfil all subsequent orders with a product of equal value. Please allow up to four
weeks for delivery. Discount shown against the full UK subscription price. Prices include P&P.
Standard annual subscription prices: UK: £71.88; Europe and ROI: €110; ROW (US)$133; USA &
Canada: US$143.88; Australia & New Zealand: A$160. **UK calls charged at standard fixed line
numbers (starting 01 or 02), check with your provider for call charges (calls from mobiles outside
of your free call package will cost between 3p and 65p per minute). For overseas subscriptions,
call +44 (0) 1604 973 731. Please visit buysubscriptions.com for customer service opening hours.

50ml sunflower
oil
500g pork belly
slices, diced into
2cm cubes
1kg pork shoulder,
skin removed and
diced into 2cm cubes
2 tsp dried oregano
1 tbsp whole black
peppercorns
2 tsp cumin

Muscovado sugar cheesecake

small handful of parsley,

3 garlic cloves, crushed
100ml white wine
750ml chicken stock

Planning for the festive season is all part of
the fun! BBC Good Food has put together
this inspiring collection of ideas to help you
get ready. You’ll find everything from familyfriendly gifts and handcrafted decorations,
to recipes for cocktails, mocktails, starters,
magnificent mains and fab desserts.
Subscribe today to get your copy.

1 tbsp amaretto
300ml double cream

MORE EFFORT

We’ve made Mexican-st
yle pulled pork a little
– which helps keep
lighter by using sunflower
the pork meltingly
oil
tender – and a zingy
kiwi salsa.

300g green lentils, drained and rinsed

8 pork sausages
1 large onion, finely chopped
2 carrots, finely chopped
2 celery sticks, finely chopped

Homemade Christmas

cherries
450g frozen pitted sweet
200g golden caster sugar
4 eggs, separated

Pork carnitas taco
s
with kiwi-jalapeño
salsa
SERVES 6 PREP
30 mins COOK
3 hrs 30 mins

1 cinnamon stick

With minimal effort, the lentils in this dish become meltingly soft and deeply
flavoured – an excellent winter warmer.
2 tbsp olive oil

packed with seasonal cherries

Plus, special discounts on wine,
travel and more

buysubscriptions.com/GFP1023
03330 162 124** and quote GFP1023
OCTOBER 2023 bbcgoodfood.com 27

recipes for
every day

healthy
Cheat’s ragu p51

tv chef
Stuffed peppers p37

3 ways
Butternut squash & cherry
tomato crumble p54

OCTOBER 2023 bbcgoodfood.com 29

midweek meals

feed four for £5
Keep costs down with these vibrant, flavour-packed dinners.
Food writer Fliss Freeborn shares her favourite low-cost meals
that won’t break the bank photographs ELLA MILLER

Sausage & cannellini
bean ragu, p32

Fliss Freeborn is a Glasgow-based freelance food writer with a
passion for thrifty cooking. She is the youngest-ever panel member
on BBC Radio 4’s The Kitchen Cabinet, and has recently released her
first cookbook, Do Yourself a Flavour (£17.99, Ebury Press).

30 bbcgoodfood.com OCTOBER 2023

94p
per
serving

easy

£1.08
per
serving

Sticky lime & honey
wings with crunchy
slaw & rice, p32

OCTOBER 2023 bbcgoodfood.com 31

easy

These wings are crispy, sticky and
a little bit spicy all at once, and the
zinginess of the slaw cuts through
the richness of the meat. You can
leave out the chilli if you or your
children aren’t fans of spicy food.
SERVES 4 PREP 15 mins
COOK 35 mins EASY

1kg chicken wings
1 tbsp reduced-salt soy sauce
1 tsp chili flakes (optional)
2 tbsp honey
1 lime, zested and juiced
300g cooked rice, to serve

Sausage & cannellini
bean ragu
Cheap and filling, this tastes even
better the day after making it, but
can also be ready in under an hour.
Worcestershire sauce and beef
stock give it a flavour boost.
SERVES 4 PREP 10 mins
COOK 45 mins EASY

2 tbsp vegetable or olive oil
6 pork sausages, meat squeezed
from the skins
2 onions, finely chopped
2 garlic cloves, finely chopped
1 tsp dried oregano
1 tbsp Worcestershire
sauce (optional)
400g can chopped or peeled
plum tomatoes

For the slaw
2 carrots
1 small or ½ large white
cabbage (about 300g)
1 small red onion
1 tbsp olive oil
2 tbsp lime juice
15g coriander, roughly
chopped (optional)

1 Tip the chicken wings into a
large bowl and stir in the soy sauce,
chilli flakes (if using), honey, lime
zest and juice until the wings are
coated. Set aside to marinate. Heat
the oven to 210C/190C fan/6.
2 To make the slaw, use a vegetable
peeler to shave the carrots into

pinch of sugar
150ml beef stock or red wine
400g can cannellini beans,
undrained
200g spaghetti

1 Heat the oil in a frying pan
over a medium heat and fry the
sausagemeat for 6-7 mins, breaking
it up into small chunks using a
wooden spoon as you go, until
browned and lots of the fat has been
released. Remove the sausagemeat
to kitchen paper using a slotted
spoon and leave to drain, leaving
the fat in the pan.
2 Fry the onions in the sausage fat
for 4-5 mins until slightly softened,
then add the garlic, oregano and
1
/4 tsp black pepper. Cover and fry
until completely softened, about

reader offer
Versatile Cooks Professional 30cm sauté pan
Designed for family meals and one-pot cooking, this large
non-stick pan is a great addition to your kitchen cookware. Cooking
meals has never been easier, thanks to its 4.5-litre capacity and
a non-stick ceramic interior that will not blister or peel.
Easy to clean and dishwasher-safe, it’s suitable for use in the oven
and on all hob types, including electric, gas, ceramic, glass, halogen
and induction, making it the ultimate addition to your cookware
collection. Product code: G3585
HOW TO ORDER Visit cooksprofessional.co.uk,
search for ‘sauté pan’ and use offer code GF265
at checkout. Offer ends 30 November 2023.

32 bbcgoodfood.com OCTOBER 2023

strips, then finely slice the cabbage
and red onion with either a sharp
knife or mandoline. Put in a bowl
with the olive oil and lime juice,
and season to taste.
3 Spread the wings out on a baking
tray lined with baking parchment,
then bake for 35 mins, turning
halfway. Just before serving, stir
the coriander, if using, through the
slaw. Serve with the cooked rice.
GOOD TO KNOW healthy • folate • fibre • vit c •
1 of 5-a-day
PER SERVING 613 kcals • fat 19g • saturates 5g •
carbs 74g • sugars 19g • fibre 6g • protein 32g •
salt 1.3g

Shoot director FREDDIE STEWART | Food stylist TROY WILLIS | Stylist FAYE WEARS

Sticky lime & honey wings
with crunchy slaw and rice

6 mins more, then return the
sausagemeat to the pan, along with
the Worcestershire sauce, if using.
3 Tip in the tomatoes, breaking them
up with a spoon if needed. Add
1
/2 tsp salt and the sugar. Swill the
can out with the stock or wine, then
add this to the pan and simmer for
15 mins over a low heat, stirring
occasionally. Tip in the beans and
their liquid, and cook for 10-15 mins
more until the sauce has thickened
slightly. Meanwhile, cook the
spaghetti following pack
instructions. Toss the ragu with
the cooked spaghetti and serve.
GOOD TO KNOW fibre • of 5-a-day
PER SERVING 567 kcals • fat 19g • saturates 6g •
carbs 71g • sugars 11g • fibre 10g • protein 23g • salt 1.7g

JUST

£39.99
(RRP £44.99)*
inc. p&p

easy

Crisp up the potatoes
in an air-fryer or
the oven

£1.23
per
serving

Soy-baked potatoes with
tuna sriracha mayo
Served with a spicy mayo that’s
fragrant with ginger, these jackets
are a fresh new take on the usual
cheesy beans number.
SERVES 4 PREP 10 mins
COOK 15 mins EASY

4 large baking potatoes
3 x 135g cans tuna chunks in
brine, drained
2 tbsp mayonnaise
2 ½ tbsp natural yogurt
4 spring onions, thinly sliced
1 thumb-sized piece of ginger,
peeled and finely grated
1 lemon, juiced
2 tsp sriracha or hot sauce
3 pickled gherkins, finely
chopped (optional)
2 tbsp reduced-salt soy sauce
260g spinach
For the dressing
1 tbsp extra virgin olive oil
2 tbsp cider vinegar
¼ tsp wholegrain mustard

1 Prick the potatoes all over using a
fork, then microwave on high for
10-15 mins, or until softened. Heat
the oven to 200C/180C fan/gas 6, or
turn on the air-fryer.
2 Tip the tuna into a bowl and mix
with the mayo, yogurt, spring onions,
ginger, half the lemon juice, the hot
sauce and gherkins, if using.
3 When the potatoes are tender,
score them lightly with a sharp knife,
then pour over the soy sauce and toss
quickly to coat. Bake in the oven
for 15-20 mins or the air-fryer at
200C for 5 mins to crisp up the skins.
4 Meanwhile, combine the dressing
ingredients with the remaining
lemon juice and drizzle this over the
spinach. Split the potatoes in half,
fill with the tuna mayo and serve
with the spinach.
GOOD TO KNOW balanced • low fat • low cal • folate •
fibre • vit c • 1 of 5-a-day
PER SERVING 434 kcals • fat 11g • saturates 2g •
carbs 52g • sugars 7g • fibre 7g • protein 29g • salt 1.6g

OCTOBER 2023 bbcgoodfood.com 33

easy

Easy pesto, cheese
& pea tart
This quiche-like tart is a great
way to use up the end of that jar
of pesto you have kicking around
in the fridge.
SERVES 4 PREP 10 mins
COOK 30 mins EASY V

320g sheet ready-rolled
shortcrust pastry
75g frozen peas (or frozen podded
broad beans)
3 eggs
300g crème fraîche
3 tbsp pesto (vegetarian, if needed)
100g cheddar, grated
½ tsp ground nutmeg (optional)

1 Heat the oven to 220C/200C fan/
gas 7. Line a deep 20 x 20cm baking
tin with the shortcrust pastry,
trimming the edges where needed
(line with baking parchment first if
it’s not non-stick). Defrost the peas
by tipping into a heatproof bowl and
covering in boiling water – let stand
while you make the filling.
2 Put the eggs in a bowl with the
crème fraîche, pesto, cheddar,
1
/2 tsp black pepper and the nutmeg,
if using, and mix to combine. Drain
the peas, then dry on kitchen paper
thoroughly before adding to the bowl
and stirring to distribute evenly.
3 Pour the filling into the pastry case
– it should be a snug fit, but shouldn’t
overflow. Bake for 25-30 mins, or
until puffed up, golden, and the
pastry is brown. Leave to cool in the
tin for 10 mins (it’ll collapse back
down to size), then transfer to a wire
rack to cool completely (this will
prevent a soggy bottom).
GOOD TO KNOW calcium
PER SERVING 860 kcals • fat 68g • saturates 40g •
carbs 42g • sugars 3g • fibre 3g • protein 19g •
salt 1.3g

Find more low-cost
recipes on the
BBC Good Food app
Try our budget-friendly
meal plan for seven days of
thrifty meals your family
will love.

34 bbcgoodfood.com OCTOBER 2023

£1.05
per
serving

easy

Creamy tofu curry with
homemade roti
Deceptively rich and filling, this
tofu curry is entirely vegan. The
roti are very easy and take just
10 minutes to make while the
curry simmers.
SERVES 4 PREP 20 mins
COOK 45 mins EASY V

400g firm tofu
2 tbsp cornflour
4 tbsp vegetable oil
5 tbsp tikka or madras paste
2 white onions, thinly sliced
1 tbsp tomato purée
500g tomato passata
200g creamed coconut
15g coriander, roughly
chopped (optional)
For the roti
100g plain or wholemeal flour,
plus extra for dusting
1 tsp vegetable oil

1 Heat the oven to 230C/210C fan/
gas 8. Drain the tofu on kitchen
paper and slice in half horizontally,
patting it as you go to absorb as much
moisture as possible. Tear the tofu
into chunks, tip into a bowl and toss
to coat in the cornflour, 1 tbsp of the
vegetable oil and 1/2 tsp salt. Spread
out on a baking sheet and bake in the
oven for 25 mins.
2 Using the same bowl, make the
roti. Mix the flour, a pinch of salt
and the oil together with enough
water (about 65ml) to make a soft,
not sticky, dough. Knead on a floured
surface for 3 mins, then cover
and leave to rest while you
make the sauce.
3 Heat the remaining 3 tbsp oil in a
frying pan over a medium heat and
cook the tikka paste until fragrant,
about 1 min. Add the onions and cook
for 4-5 mins, adding a splash of water
if needed to prevent any sticking,
then cover and cook until completely
softened (about 8-10 mins more),
stirring occasionally.
4 Add the tomato purée, passata and
a pinch of salt. Simmer for a further
5 mins before adding the creamed
coconut. Reduce the heat to low
while you make the rotis. Loosen the

£1.24
per
serving
sauce occasionally with a splash of
water if it’s starting to look too thick.
5 Divide the roti mixture into four
equal balls. Roll the balls out on a
floured surface using a floured
rolling pin until 2-3mm thick. Heat
a dry frying pan until very hot, then
cook each roti for 1 min on each side
until charred in places. Wrap in a tea
towel as they come off the heat to
keep them soft.
6 Remove the tofu from the baking
tray and stir into the sauce to coat
before sprinkling with coriander
and serving with the roti.
GOOD TO KNOW vegan • calcium • fibre • iron • 2 of
5-a-day
PER SERVING 817 kcals • fat 59g • saturates 32g •
carbs 42g • sugars 16g • fibre 9g • protein 24g • salt 2.1g

OCTOBER 2023 bbcgoodfood.com 35

easy

reduce waste

love your leftovers
Quick and easy ideas to make the most of your leftovers from our midweek meals on p30
Gherkin potato salad
Finely chop 5 leftover gherkins
from the baked potatoes (p33) and
tip into a bowl. Mix in 500g cooked
new potatoes, quartered, 100g
mayonnaise, 2 sliced spring
onions, a handful of chopped soft
herbs (like dill or chives), a splash
of the pickle brine and squeeze of
lemon juice. Season well and stir.
Serve with grilled salmon.

Carrot & sultana salad

Three ways with frozen peas

This is an excellent side dish for
curries and mezes. Coarsely grate
4 leftover carrots from the slaw
recipe on p32 and tip into a bowl. Mix
in 50g sultanas, a splash each of
vinegar and rapeseed oil, finely
chopped mint leaves, a squeeze
of honey and a pinch each
of cumin, coriander and
cinnamon. Season.

from the pesto, cheese & pea tart recipe on page 34

Roti wraps

Pea hummus

Pea pesto

Pea tortellini

Sriracha fried rice

Cover 200g frozen peas
with boiling water. Let
stand for 5 mins, then
drain and tip into a food
processor with 1 small
garlic clove, 1 tbsp
tahini, 1/2 x 400g can of
chickpeas, drained, a
drizzle of olive oil and
squeeze of lemon juice.
Blitz until smooth. Season
well. Will keep covered and
chilled for up to three days.

Cover 150g frozen peas
with boiling water. Let stand
for 5 mins before draining.
Tip into a food processor
with 1 garlic clove, 2 tbsp
extra virgin olive oil,
3 mint sprigs, 30g
walnuts and 25g grated
parmesan. Blitz until
chunky, season and add more
oil, if needed. Toss through
pasta. Any leftover pesto will
keep chilled for three days.

Cook 1 pack spinach & ricotta
tortellini following pack
instructions. Add 200g frozen
peas in the final 2 mins. Reserve
a mug of the water, then drain and
set aside. Fry 200g sliced
mushrooms and 50g chopped
prosciutto in a drizzle of olive
oil until brown and crisp. Add the
tortellini, peas, 2 tbsp butter, a
handful of grated parmesan
and a splash of the water. Stir
until the cheese has melted.

Heat a generous drizzle of
vegetable oil in a non-stick pan
over a medium heat and stir in
leftover cooked rice to coat. Press
down using a spatula and cook
undisturbed for 7 mins until crunchy.
Stir through 2 beaten eggs, then
add a splash each of soy sauce and
sriracha (from the recipe on p33),
rice vinegar and a dash of fish
sauce. Taste for seasoning. Add
frozen sweetcorn, cooked
shredded chicken and water
chestnuts, if you like.

GOOD FOOD & SUSTAINABILITY At Good Food, we seek realistic solutions to avoid food
waste and packaging, and adhere to the three Rs: 1) Reducing food waste 2) Recycling
packaging 3) Reusing food storage packaging and containers. To find out more, go to
bbcgoodfood.com/reduce-reuse-recycle. Listen to the Food Programme’s inspiring
Food Waste Pioneers broadcast on BBC Radio 4, search ‘Food Waste Pioneers’ on BBC Sounds.

36 bbcgoodfood.com OCTOBER 2023

Discover more ways to use leftovers
on the BBC Good Food Cook Smart
podcast, hosted by Mallika Basu. Find
out more at bbcgoodfood.com/podcasts

Photos GETTY IMAGES

For a quick lunch, stuff leftover
chicken and slaw from the recipe
on p32 into leftover warmed roti
from the tofu curry recipe (p35).

easy

watch, listen, cook

Poppy O’Toole’s
air-fried peppers
The Young MasterChef judge fills romano peppers
with aromatic rice for a wholesome, meat-free dinner

TV
chef

Stuffed peppers
SERVES 4 PREP 15 mins
COOK 45 mins EASY V

3 tbsp olive oil
knob of butter
1 tsp cumin seeds
1 onion, finely chopped
200g basmati rice, rinsed
½-1 tsp ground allspice, to taste
1-2 tsp aleppo pepper, to taste,
plus an extra pinch to serve
2 tomatoes, deseeded and finely
chopped, or 1 tbsp tomato purée
30g flat-leaf parsley,
roughly chopped
4 romano or regular red peppers
40g walnuts, toasted and
roughly chopped

1 Heat 2 tbsp of the olive oil and the
butter in a medium saucepan and
cook the cumin seeds for 30 seconds
until fragrant. Add the onion and
cook over a medium-low heat for
about 10 mins, or until translucent
and lightly golden.
2 While the onion is cooking, tip the
rice into a saucepan of salted water,
bring to the boil and cook for 4 mins,
then drain and refresh in cold water.
3 Once the onions are cooked,
remove the pan from the heat. Add
the rice, along with the allspice,
aleppo pepper, tomatoes or tomato

Recipe adapted
from Poppy Cooks:
The Actually
Delicious Air Fryer
Cookbook by
Poppy O’Toole
(£20, Bloomsbury).
Photographs by
Haarala Hamilton.
(Recipe supplied
by the publisher
and not retested
by us.)

&
See Poppy preside
over the Young
MasterChef
kitchen. Catch up
on any epsiodes
you’ve missed on
BBC iPlayer.

TV & RADIO PICKS
Invitation to a Banquet
Cook and writer Fuchsia Dunlop tells
the story of China’s gastronomic culture
through a selection of classic dishes,
challenging Western pre-conceptions
of simplified Cantonese cooking.
Catch up on BBC Sounds.

purée and half the parsley. Season
well. Heat the air-fryer to 180C.
4 Cut a slit down the length of
each pepper, starting at the top
and stopping about 2cm from the
bottom, so you have a pouch.
Carefully remove the seeds and
pith, and rub with a little of the
remaining olive oil. Fill the pocket
with a quarter of the rice mixture
and gently push the edges together.
Repeat with the remaining peppers
and rice mixture.

5 Put the peppers in the air-fryer
basket, making sure there is space
between each one, and cook for
20-30 mins until beginning to
char. Sprinkle over the walnuts,
remaining parsley and a big pinch
of aleppo pepper.
GOOD TO KNOW healthy • low cal • folate • fibre •
vit c • 2 of 5-a-day • gluten free
PER SERVING 396 kcals • fat 18g • saturates 3g •
carbs 47g • sugars 10g • fibre 7g • protein 8g • salt 0.1g

by DAVID CRAWFORD
Deputy listings editor
for Radio Times

My World Kitchen Perfect for half-term,
this CBeebies series inspires children to
experience tastes from around the world,
with young cooks serving up dishes from
their family’s background or area. Catch
up on BBC iPlayer.

Nadiya’s Simple Spices Nadiya
Hussain shows us how spices can
transform everyday British favourites
into something new and exciting,
championing eight simple spices and
a secret mix in four recipes each week.
Watch on Wednesdays on BBC Two.

OCTOBER 2023 bbcgoodfood.com 37

Little brush, big reach – can clean up to 40%
more of your teeth than regular brushing
TePe interdental brushes are expertly designed featuring easy-grip handles
made with renewable material*. They comfortably get to those hard-to-reach
places, getting you closer to 100% clean – we’re big on oral health.
Get into good habits at tepe.com/uk
*via the mass balance approach independently certified by ISCC PLUS

easy

family

Trick or treat!
Whether you’re throwing a Halloween party or just
entertaining the kids, we’ve got you covered
recipes CASSIE BEST photographs CHRIS TERRY

OCTOBER 2023 bbcgoodfood.com 39

Eerie eyeball jelly, p42

Spider’s web
taco dip, p42

Spiced Halloween
pumpkin cake, p43

40 bbcgoodfood.com OCTOBER 2023

easy

Char-spookery board
SERVES 8-10 PREP 25 mins
NO COOK EASY

2 x 250g camembert
punnet of black grapes
mini pumpkins or gourds (see
tip below)
hummus or dips of your choice
caramelised onion chutney
100g pitted green olives
100g mixed nuts
charcuterie of your choice
(we used prosciutto, peppered
salami and chorizo)
breadsticks or grissini
4-6 figs, halved or quartered
1 pomegranate, halved
handful of dried apricots
2 celery sticks, cut into crudités
crackers (charcoal look good)
small baguette, sliced
Halloween decorations, such
as spiders or eyeballs, to
decorate (optional)

1 Get out a large board or platter.
Cut semi-circles from each side
of the rind of the camembert and
small triangles from the bottom so
they look like skulls. Halve two
grapes to make eyes and quarter
a third to make noses. Put the
camembert on the board. Slice the
offcuts of cheese and set aside.
2 Put a few mini pumpkins on the
board and fill one or two with
hummus or a dip, if you like (see
tip, below). Put a few small bowls
on the board and fill with the
olives and nuts. Arrange the other
ingredients around so everything
is nestled together. Add Halloween
decorations, if you like.
GOOD TO KNOW folate • 1 of 5-a-day
PER SERVING (10) 571 kcals • fat 31g • saturates 12g •
carbs 45g • sugars 25g • fibre 4g • protein 25g •
salt 3g

tip
Cut the top off one of the mini
pumpkins, hollow it out with a spoon
and fill with hummus or chutney.

OCTOBER 2023 bbcgoodfood.com 41

Spider’s web taco dip
SERVES 6-8 PREP 20 mins
NO COOK EASY V

3 large avocados, peeled
and stoned
2 limes, juiced
100ml soured cream
½ small bunch of coriander
2 tomatoes, finely chopped
½ red onion, finely chopped
10 pitted black olives, sliced
50g cheddar or another hard
cheese, grated
tortilla chips, to serve

tip
You can make this fun
jelly in a pudding bowl,
bundt tin or jelly mould
– silicone ones can
make it easier to turn
out the jelly.

Eerie eyeball jelly
SERVES 4 PREP 15 mins plus
at least 4 hrs 30 mins chilling
NO COOK EASY

100g blueberries
425g can lychees in syrup,
drained (use the syrup to make
a cocktail – find a recipe on
bbcgoodfood.com)
popping candy (optional)
135g pack each red and green jelly

1 Push a blueberry into the hole of
each drained lychee to make spooky
‘eyeballs’. Pop the lychee eyeballs into
a jelly mould or pudding bowl (ours
was 1.2 litres, and measured 18cm
across the base). Sprinkle over the
popping candy, if using.
2 Make the green jelly following pack
instructions, then pour enough of it
into the mould to hold the lychees at

1 Scoop the avocado flesh into a
blender. Add the lime juice, half
the soured cream and most of the
coriander (reserve a few leaves to
serve), season with salt and blitz
until smooth. Alternatively, finely
chop the coriander and mash the
ingredients together.
2 Spread the dip into a shallow,
round dish or bowl (ours measured
28cm) using the back of a spoon.
Transfer the remaining soured
cream to a piping bag or sandwich
bag, and snip off the tip or corner.
Pipe a spider’s web design on top.
3 Sprinkle the tomatoes, onions,
olives and cheese around the edge
of the dish, top with the reserved
coriander leaves and serve with
tortilla chips for scooping.
GOOD TO KNOW vit c • 1 of 5-a-day

the base once set (if you skip this
step, the lychees will float to the top
of the mould). Chill for 30 mins, or
until lightly set. Keep the rest of the
jelly at room temperature.
3 Pour the remaining jelly into the
mould and return to the fridge for at
least 2 hrs until firmly set.
4 Make the red jelly following pack
instructions, then pour into the
mould. Chill for at least 2-3 hrs, or up
to two days ahead. To serve, dip the
outside of the jelly mould in hot
water for about 30 seconds, put a
serving plate on top of the mould,
then quickly flip over and give the
mould a gentle shake to encourage it
to come out onto the plate. Will keep
chilled for two days.
GOOD TO KNOW low fat • gluten free
PER SERVING 590 kcals • fat 1g • saturates 0.2g •
carbs 135g • sugars 112g • fibre 1g • protein 10g •
salt 0.7g

42 bbcgoodfood.com OCTOBER 2023

PER SERVING (8) 217 kcals • fat 20g • saturates 6g •
carbs 4g • sugars 2g • fibre 4g • protein 4g • salt 0.2g

easy

Spiced pumpkin
Halloween cake
SERVES 12-15 PREP 30 mins
COOK 30 mins EASY V G

175ml vegetable oil, plus extra
for the tins
250g self-raising flour
1 tsp bicarbonate of soda
1 tsp ground cinnamon, plus
extra for dusting
½ tsp each ground ginger, nutmeg
and ground cloves
200g caster sugar
200g light brown soft sugar
3 eggs
250g puréed pumpkin (see
tip, below)
150ml milk
1 tsp vanilla extract
For the ghosts
200g white chocolate
black edible icing pen
mini gold moon and star
sprinkles (optional)
For the icing
200g soft cheese
175g unsalted butter, softened
600g icing sugar
1 tsp vanilla extract
orange and pink gel food colouring

1 Heat the oven to 180C/160C fan/
gas 4. Oil two 20cm round cake
tins and line the bases with baking
parchment. Combine the flour,
bicarb, spices and 1/2 tsp salt in a
large bowl. Whisk the sugars, oil,
eggs, pumpkin purée, milk and
vanilla together in a second large
bowl using a wooden spoon until
well combined. Pour the wet
ingredients into the dry, then whisk
until smooth. Divide the batter
between the tins and shake gently
to level the surface.
2 Bake for 30 mins until a skewer
inserted into the centre of the
cakes comes out clean. Remove
from the oven and leave to cool in
the tins for 10 mins, then transfer
to a wire rack to cool completely.
3 While the cakes are cooling,
prepare the ghosts and icing. For
the ghosts, break the chocolate into
a heatproof bowl and melt in the
microwave in short 30-second
bursts, stirring between each, or
over a pan of simmering water,
stirring occasionally. Line a baking
tray with parchment. Make the
ghosts by spooning a teaspoon of

tip
Buy cooked puréed pumpkin in
a can for this recipe, or steam or
microwave fresh pumpkin until
tender, then blitz to a silky purée.

melted chocolate onto the
parchment, then dragging the
spoon through it to make the ghost’s
tail. Repeat until you’ve used up all
the chocolate, then chill for at least
30 mins. Draw on eyes and mouths
using the icing pen.
4 To make the icing, beat the soft
cheese and butter together in a bowl
until creamy and smooth. Gradually
add the icing sugar and vanilla,
beating until light and fluffy. Divide
the icing between two bowls. Colour
one with a drop of orange food
colouring and the other with
a drop of pink colouring.
5 Once the cakes are completely
cooled, put one sponge on a serving

plate or cake stand. Spoon a dollop
each of pink and orange icing on the
cake, spread to the edges, then put
the second sponge on top. Use a
palette knife to dot blobs of the two
icings over the cake, then spread
evenly over the top and sides,
creating a marbled effect. Gently
press the spooky ghosts and
sprinkles, if using, into the icing.
Leftover cake will keep chilled in an
airtight container in the fridge for up
to three days. Can be kept frozen,
un-iced, for up to two months.
PER SERVING (15) 651 kcals • fat 30g • saturates 12g •
carbs 88g • sugars 75g • fibre 1g • protein 5g • salt 0.6g

OCTOBER 2023 bbcgoodfood.com 43

Little monster
pancakes
SERVES 4 (makes about 30)
PREP 15 mins COOK 20 mins
EASY V G without toppings

225g self-raising flour
2 tsp baking powder
1 tbsp sugar
2 eggs
2 tbsp melted butter, plus extra
for frying
175ml milk
75g baby spinach leaves,
chopped
bananas, kiwi, blueberries and
maple syrup, to serve (optional)

1 Put the flour, baking powder,
sugar, eggs, butter, milk and
spinach in a blender and whizz
until smooth and bright green.
2 Melt a little butter in a
non-stick frying pan over a
medium heat and spoon in small
dollops of batter (you can cook
two or three pancakes at a time).
Cook for 2 mins until the edges
are set and bubbles rise to the
surface, then flip and cook for
1-2 mins more. Keep warm in
a low oven while you cook the
remaining pancakes.
3 Decorate the pancakes with
googly fruit eyes (slices of
banana and kiwi with blueberry
pupils work well) and pointy
banana teeth to serve. Serve
with maple syrup, if you like.
PER SERVING 367 kcals • fat 13g • saturates 7g •
carbs 50g • sugars 7g • fibre 2g • protein 11g •
salt 1.4g

44 bbcgoodfood.com OCTOBER 2023

Shoot director FREDDIE STEWART | Food stylist LIBERTY MENDEZ | Stylist TAMI WESTON

easy

Spaghetti with mummified
garlic bread
Add chorizo, chicken, prawns or
mushrooms to the sauce, if you fancy.
SERVES 4 PREP 20 mins
COOK 25 mins EASY V

2 tbsp olive oil
2 garlic cloves, crushed
pinch of chilli flakes (optional)
1 tbsp tomato purée
400g can chopped tomatoes
2 tsp sugar
1 ½ tsp dried oregano
300g spaghetti
For the garlic bread
100g butter, softened
2 garlic cloves, crushed
½ small bunch of parsley or basil, finely
chopped, plus extra to serve
1 large ciabatta

½ x 250g ball mozzarella, drained
handful of black olives, sliced

1 Heat the oil in a large pan over a
medium heat and fry the garlic and chilli
(if using) until the garlic is sizzling but
not brown, about 2 mins. Stir in the
tomato purée, then tip in the tomatoes.
Fill the can with water and add to the
pan along with the sugar, oregano and
a good pinch of salt. Partially cover with
the lid and simmer for 15 mins, then
cook, uncovered, for a further 5 mins
until you have a rich sauce. If you prefer
a smooth sauce, use a potato masher to
crush any chunks of tomato – this will
also give the sauce more body. Set aside.
2 To make the garlic bread, mash the
butter, garlic and most of the herbs in
a bowl. Split the ciabatta through the
centre and open the bread on a board.
Spread over the butter, then cut each

piece of bread into four slices, and
arrange on a baking tray. Thinly slice
the mozzarella. Cut each slice into thin
strips, then arrange across the garlic
bread in a random zig-zag pattern to
mimic mummy bandages, leaving gaps
to expose the garlic butter. Use 2 olive
slices for eyes. Set aside in the fridge.
3 Cook the spaghetti following pack
instructions. Drain and toss through
the sauce, reheating it for a few minutes
with the pasta and a splash of water.
Meanwhile, cook the garlic bread
under a hot grill or in an air-fryer for
10-12 mins at 200C. Tip the spaghetti
into a large serving bowl and serve with
the mummified garlic bread on the side.
Scatter with the ramining parsley or
basil leaves.
GOOD TO KNOW calcium • fibre • vit c • 1 of 5-a-day
PER SERVING 833 kcals • fat 37g • saturates 19g • carbs 96g
• sugars 10g • fibre 7g • protein 24g • salt 1.4g

OCTOBER 2023 bbcgoodfood.com 45

UNIQUE & BOUTIQUE TASMANIA

13 NIGHTS FROM

£3,099 9

Flights, 12 days fully inclusive car hire, 3+ to 5+ hotels, Bonorong
Wildlife Sanctuary, Gordon River Wilderness Cruise and 8 meals
• Explore Hobart – Tasmania's vibrant capital • Stay at the quaint
Curringa Farm • Journey deep into the Tasmanian wilderness in
Strahan • Enjoy walks and hiking trails at Cradle Mountain
• Experience outdoor activities in Freycinet NP

Tailormade Travel Worldwide
First & Business Class Travel

AUSTRALIA’S GREAT OUTDOORS

15 NIGHTS FROM

£3,649 #

Flights, 3 days fully inclusive car hire, 7 nights motorhome hire,
3+ to 4++ hotels, Wineglass Bay Scenic Cruise, 2 meals and
ferry transfer from Mornington Peninsula to Queenscliff
• Wander Melbourne’s charming laneways • Journey along
the magnificent Great Ocean Road • Marvel at the
diverse scenery of Cradle Mountain NP

0207 795 4549
0207 795 4550

Prices are per person based on a twin/double share & valid for selected
#Mar ◊May departures. Offers are subject to availability & restrictions may apply.
Prices correct at time of going to print on 18 Aug 23.

“Truly excellent: patient,
friendly, helpful and
a mine of knowledge,
tips and advice.”

easy

5 healthy ideas

harissa
Vibrant and warming, this chilli paste adds a kick to these dishes
Chickpea salad

Butternut hummus

Prawn & harissa spaghetti

SERVES 6 PREP 10 mins
NO COOK EASY V

SERVES 6 PREP 10 mins
COOK 45 mins EASY V

SERVES 2 PREP 5 mins
COOK 15 mins EASY

Mix a 400g can chickpeas, drained,
a small bunch each of coriander
and parsley, 1 sliced red onion,
2 large chopped tomatoes, 2 tbsp
olive oil, 2 tbsp harissa and the
juice of 1 lemon together in a large
bowl. Lightly mash so the chickpeas
are a bit rough around the edges,
which will help them absorb the
dressing. Can be made a day ahead
and kept in the fridge.

Heat the oven to 200C/180C fan/
gas 6. Put 400g butternut squash,
peeled and cut into 2cm pieces, and
3 unpeeled garlic cloves in a
roasting tin. Season and add 100ml
water. Cover with foil and bake for
45 mins. Leave to cool. Tip the
squash into a food processor with
any roasting juices. Add the garlic
cloves, squeezed out of their skins,
2 tbsp olive oil, 3 tbsp tahini paste,
1 tbsp harissa and a 400g can
chickpeas, drained and rinsed.
Season and blend to a paste. Scrape
into a bowl and drizzle over extra
harissa to serve.

Cook 100g long-stemmed broccoli
in a pan of boiling water for 1 min
30 seconds. Drain and set aside.
Cook 180g dried wholemeal
spaghetti, then drain, reserving a
ladleful of the water. Heat 2 tbsp
olive oil in a large frying pan over a
low heat and fry 1 lightly bashed
garlic clove for 2 mins. Remove
with a slotted spoon and discard.
Add 150g halved cherry tomatoes
to the pan and fry for 5 mins. Stir
in 150g raw prawns and cook for
2 mins. Stir in 1 heaped tbsp
harissa and the zest of 1 lemon.
Toss in the spaghetti, reserved pasta
water and the broccoli, season to
taste and serve.

GOOD TO KNOW vegan • healthy • vit c • 1 of 5-a-day •
gluten free
PER SERVING 111 kcals • fat 5g • saturates 1g •
carbs 10g • sugars 4g • fibre 4g • protein 4g • salt 0.9g

Spicy harissa chicken
with lentils

GOOD TO KNOW vegan • healthy • fibre • 1 of 5-a-day
• gluten free
PER SERVING 164 kcals • fat 9g • saturates 1g •
carbs 12g • sugars 3g • fibre 5g • protein 5g • salt 0.05g

SERVES 4 PREP 10 mins
COOK 45 mins EASY

GOOD TO KNOW healthy • fibre • vit c • 1 of 5-a-day
PER SERVING 511 kcals • fat 13g • saturates 2g •
carbs 72g • sugars 6g • fibre 7g • protein 22g • salt 0.9g

Harissa couscous

GOOD TO KNOW healthy • low cal • fibre • vit c •
iron • 3 of 5-a-day
PER SERVING 440 kcals • fat 13g • saturates 3g •
carbs 36g • sugars 11g • fibre 10g • protein 39g •
salt 1.3g

SERVES 10 PREP 5 mins
COOK 5 mins EASY V

Tip 400g couscous into a
heatproof bowl. Add a
bunch of sliced spring
onions, 3 tbsp
chopped mint and
250g halved
cherry tomatoes.
Pour over 400ml
hot vegetable
stock mixed with
1 tsp harissa,
stir and cover.
Leave for 5 mins,
then add 3 tbsp
olive oil and the
juice of 1 lemon.

Pr

Heat 1 tbsp olive oil in a frying pan
over a low heat and fry 1 chopped
large red onion for 5 mins. Add
1 crushed garlic clove and cook
for 1 min more. Stir in 50g harissa
and 500g diced chicken thighs, and
cook until well browned. Stir in
1 grated carrot, 200g dried puy
lentils and 2 x 400g cans chopped
tomatoes, then add 1.2 litres
vegetable stock. Reduce the heat
and cook, uncovered, for 30-35 mins
until the chicken is cooked through
and the lentils are tender. Season
well, scatter over 10g chopped
parsley and serve.

aw

n

&

a
iss
r
ha

gh e
sp a

tti

GOOD TO KNOW healthy
PER SERVING 195 kcals • fat 4g
• saturates 1g • carbs 32g •
sugars 2g • fibre 2g • protein 6g •
salt 0.1g

OCTOBER 2023 bbcgoodfood.com 47

Meal-planning
made easy
Our meal plans have been expertly curated to
save you time and energy in the kitchen, with
handy shopping lists, too. Whether you need
budget-friendly dishes, easy family recipes or
30-minute meals, there’s a plan to suit you.

DISCOVER YOUR PLAN ON THE APP TODAY

Try one
month free*

I enjoy this app and
being able to search
a wide range of
recipes. I hardly ever
use a cookbook now!

You may cancel your subscription at any time.

*After your one-month free trial, you will be charged £4.49 per month.

Julie

guest expert

4 keto diet
myths, busted

Keto chocolate cake
SERVES 10 PREP 15 mins plus at
least 2 hrs chilling COOK 30 mins
EASY V

Edelle O’Doherty, a registered nutritional
therapist and certified ketogenic specialist,
separates fact from fiction surrounding this
diet. Plus, try our keto version of a classic bake

1

A KETO DIET IS THE FASTEST
WAY TO LOSE WEIGHT

“Keto is a fast way to lose weight – the aim
of ketogenic diets is to send the body into
a state of ‘ketosis’ by using a very strict
low-carb diet. Ketosis is a state in
which the body burns fats instead of
carbohydrates as its main fuel source.
However, if weight loss alone is your goal,
there are probably more joyful ways to go
about it. Keto is primarily a therapeutic
diet, with weight loss being the side effect.
You can lose a lot of weight in the
first week or two, but a lot of
that will be water weight,
and there can be quite
a few side effects
such as ‘keto flu’.
Longevity is key,
and you’ll find
that there are
much easier
paths to
weight loss.”

2
Photographs GETTY IMAGES

A KETO DIET IS
THE SAME AS
LOW-CARB

“Keto is not the same as low carb. For
a keto diet, you’re talking less than 20g
of carbs per day – perhaps 20-50g at
a push, whereas low carb would be
between 50-150g per day. On top of
this, a low-carb diet can be quite high
in protein, but with keto, it’s important
to consume protein in moderation,
while keeping fat levels high.”

3

KETO IS THE NATURAL WAY
HUMANS SHOULD EAT

“I don’t know exactly what cavemen were
eating, but I think to call it ketogenic
wouldn’t be totally correct. Fasting is a
natural way to bring the body into ketosis,
so likely our ancestors experienced quite a
lot of this when food was scarce. However,
during the summer months, it’s likely that
they consumed a lot of fruit, which would be
high carb. Equally, after a successful hunt,
a lot of meat could have been consumed at
once, which would be very high protein.”

4

YOU CAN EAT
AS MUCH FAT
AS YOU WANT
ON A KETO DIET

“It depends on your
goal. If it’s weight
loss, then excessive
amounts of fat will
still add a lot of calorie
density and could
impede your results.
You also need to consider
the types of fat. While we do
need saturated and unsaturated
fats, too much of one type can have
a negative impact.”
For more info on following a keto diet
and recipes, visit bbcgoodfood.com.
To listen to the Good Food
podcast, go to bbcgoodfood.com/bbc-good-foodhealth-podcast or scan
the QR code here.

4 eggs, separated
15g coconut oil or unsalted
butter, melted
1 tsp vanilla extract
150g almond flour
100g xylitol or sweetener
of your choice
30g cacao powder, sifted
¼ tsp bicarbonate of soda
120ml almond or coconut milk
1 tsp apple cider vinegar
½ tsp baking powder
For the topping
250g Greek-style yogurt
1 tsp cacao powder, sifted, plus
extra to serve
1 tsp xylitol

1 For the topping, tip the yogurt
onto a piece of cheesecloth or
muslin, put in a sieve set over
a bowl and chill for at least 2 hrs,
or overnight. Whisk the strained
yogurt with the cacao and xylitol,
and put it back in the fridge.
2 Heat the oven to 180C/160C fan/
gas 4. Soak a sheet of baking
parchment in water, then crumple,
wring it out and use it to line
a 22cm springform cake tin.
Whisk the egg whites to stiff peaks.
3 Combine the egg yolks, coconut
oil and vanilla in a bowl. Add the
almond flour, xylitol, cacao, bicarb,
milk and vinegar. Fold the egg
whites and baking powder into
the mixture, and pour into the tin.
4 Bake for 15 mins, then reduce the
oven to 160C/140C fan/gas 3 and
bake for a further 15 mins. Remove
from the oven and leave to cool
before releasing from the tin. Put
on a platter and spread the topping
over using a palette knife. Dust
with more cacao to serve.
PER SERVING 227 kcals • fat 15g • saturates 5g •
carbs 13g • sugars 2g • fibre 1g • protein 9g • salt 0.3g

OCTOBER 2023 bbcgoodfood.com 49

New

AIR-FRYER collection
FREE
POSTAGE*
PRE-ORDER
NOW
Discover 100+
air-fryer recipes to
revolutionize the
way you cook, from
family dinners and
entertaining guests, to
sweet treats. Plus, top
tips to get the most
from your air-fryer.

Quick, wallet-friendly meals for
any day of the week

Your seven-day budget meal
plan, with costs included

Cakes, bakes and more – all easily
made in the air-fryer

On sale 4 October, or pre-order your copy now
buysubscriptions.com/airfryer
*Free postage and packaging only available on UK orders. Cover price £7.99. Postage available to EU and ROW with additional postage charge. Pre-orders must be made by 28/9 to guarantee delivery by 4 October.

easy

healthy diet plan

Shoot director FREDDIE STEWART | Food stylist TROY WILLIS | Stylist FAYE WEARS

lighter way with mince
Use carrots, peas and passata to stretch a pack of mince in this wholesome sauce
that provides three of your five-a-day recipe SARA BUENFELD photograph ELLA MILLER
Healthy cheat’s ragu
When paired with your choice
of carb, this meat sauce makes
a filling lunch or supper – plus,
you can easily double the amounts
and freeze a batch for later.

FIBRE

IRON

3 OF
5-A-DAY

SERVES 4 PREP 10 mins
COOK 40 mins EASY G

1 tbsp rapeseed oil
2 large onions (320g), halved or
quartered, then sliced
3 large garlic cloves, finely grated
500g 5% fat steak mince

500g carton passata
3 carrots (320g), finely chopped
1 tbsp thyme leaves
1 tbsp vegetable bouillon powder
½ tsp ground white pepper
200g frozen peas
4 jacket potatoes, to serve

1 Heat the oil in a large non-stick
pan over a medium-low heat and
fry the onions for 10 mins, stirring
occasionally until golden. Stir in the
garlic, then add the mince and cook,
breaking it up with a wooden spoon
as you do, for a few minutes more
until browned.
2 Add the passata, carrots, thyme,
bouillon powder and pepper, then
cover and cook over a low heat for

25-30 mins, stirring occasionally
until the meat is cooked and veg is
tender. Add a splash of water to
loosen, if you like, then stir in the
peas and cook for 5-7 mins more
until tender. Serve hot over jacket
potatoes. Once completely cool, the
mince sauce will keep frozen for
up to three months. Defrost in the
fridge overnight and reheat until
piping hot.
GOOD TO KNOW healthy • low fat • low cal • folate •
fibre • iron • 3 of 5-a-day
PER SERVING 493 kcals • fat 9g • saturates 2g •
carbs 62g • sugars 20g • fibre 13g • protein 36g
• salt 2.3g

Scan here to
sign up for a free
My Good Food
account and
access our latest
Healthy Diet
Plan, or visit
bbcgoodfood.
com/healthydiet-plan

OCTOBER 2023 bbcgoodfood.com 51

3 ways

classic crumble
Transform one of the nation’s favourite puddings with inventive
ideas for toppings and fillings, including a slice-and-share version
photographs MYLES NEW

Gluten-free mixed
berry crumble
Swap traditional flour and oats for
gluten-free versions so everyone
can enjoy this comforting pud.
SERVES 4 PREP 10 mins
COOK 1 hr EASY V

500g frozen mixed berries (we
used blackberries, strawberries
and raspberries)
1 tbsp cornflour
2 tbsp light brown soft sugar
150g gluten-free plain flour
65g cold unsalted butter, cut
into cubes
30g gluten-free jumbo oats
1 tbsp demerara sugar
custard or clotted cream,
to serve (optional)

1 Heat the oven to 180C/160C fan/
gas 4. Toss the berries, cornflour
and brown sugar together in a large
bowl (if you’re using very tart
berries, you can add a little more
sugar, if you like). Tip into a pie or
baking dish (ours was 22 x 22cm).
2 Put the flour and a pinch of salt in
a large bowl, and rub in the butter
until the mixture resembles coarse
breadcrumbs. Stir in the oats.
Scatter the crumble mixture over
the berries, then sprinkle over the
demerara and bake for 55 mins-1 hr,
or until the crumble is lightly golden
and the fruit is bubbling at the
edges. Serve warm with custard
or clotted cream, if you like.
GOOD TO KNOW 1 of 5-a-day • gluten free
PER SERVING 398 kcals • fat 15g • saturates 9g •
carbs 59g • sugars 21g • fibre 5g • protein 4g
• salt 0.2g

52 bbcgoodfood.com OCTOBER 2023

easy

Plum & raspberry
crumble bars
Take your favourite treat with
you when you’re on the go by
transforming crumble into
this sliceable bake, made
with seasonal plums.
MAKES 16 squares PREP 20 mins
COOK 1 hr EASY V

190g plain flour
140g light brown soft sugar
165g cold salted butter, cut
into cubes
150g jumbo oats
50g pecans, roughly
chopped (optional)
150g raspberries
4 tbsp raspberry jam
squeeze of lemon juice
2 plums, roughly chopped

1 Heat the oven to 180C/160C fan/
gas 4 and line a 20cm square tin
with baking parchment. Put the
flour, brown sugar and butter in
a food processor, and pulse until it

comes together into a dough.
Transfer to a bowl and stir in the
oats, then press most of the mixture
into the tin (reserving some for the
top) in an even layer over the base
and partway up the sides. Put the
reserved dough in a small bowl and
stir through the pecans, if using.
2 Mash the raspberries, jam and a
squeeze of lemon juice together in a
bowl using a fork, then stir through
the plums and spread the fruit
mixture over the base. Scrunch the
reserved dough and pecan mixture
between your fingers to create a
crumble texture, then scatter this
over the fruit. Bake for 50-55 mins,
or until the fruit is bubbling at the
edges and the crumble is golden.
Leave to cool completely in the tin,
then slice into squares and serve.
Will keep in an airtight container
for up to a week. If you like, reheat
in a low oven to serve warm.
PER SERVING 208 kcals • fat 9g • saturates 6g •
carbs 27g • sugars 12g • fibre 2g • protein 3g • salt 0.2g

OCTOBER 2023 bbcgoodfood.com 53

easy

Butternut squash &
cherry tomato crumble

SERVES 6 PREP 20 mins
COOK 1 hr EASY V

150g mascarpone
100g spinach
For the crumble
200g plain flour
125g cold butter, cut into cubes
50g parmesan or vegetarian
alternative, grated
50g cheddar, grated
50g walnuts, chopped
few thyme sprigs, leaves picked

1 tbsp olive oil
1 onion, finely chopped
1 garlic clove, finely chopped
or grated
1 small butternut squash,
peeled, deseeded and cut into
bite-sized pieces
400g can cherry tomatoes

1 Heat the oven to 200C/180C fan/
gas 6. Heat the oil in a large frying
pan over a medium-low heat and fry
the onion until softened but not
coloured, about 10-12 mins. Stir in
the garlic and cook for 1 min more
before tipping in the squash. Cook
for 8-10 mins until the squash has

GOOD TO KNOW calcium • fibre • 2 of 5-a-day
PER SERVING 580 kcals • fat 42g • saturates 23g •
carbs 36g • sugars 8g • fibre 4g • protein 13g
• salt 0.7g

Shoot director and stylist LAURIE NEWMAN | Food stylist HELEN UPSHALL

Serve crumble for dinner by
omitting the sugar and replacing
the fruit with a savoury squash
filling. It’s a warming dish that’s
ideal for autumnal suppers.

started to soften, then stir in the
tomatoes, mascarpone and spinach.
Season well and cook for a few
minutes more to warm everything
through, then tip into a medium
baking dish (ours was 22 x 22cm).
2 For the crumble, rub the flour and
butter together or blitz in a food
processor to a breadcrumb-like
consistency. Stir in the cheese,
walnuts and thyme, and season.
Scatter the crumble over the
squash filling, being careful not to
pack it down. Bake for 30-40 mins
until the squash is tender and the
crumble is golden.

54 bbcgoodfood.com OCTOBER 2023

advertisement feature

Your

handy
helper

W

hether you’re prepping, cooking
or cleaning up, making meals
at home can often be a messy
affair. But Regina understands that
mess is as much a part of real life as the
challenge to keep your home clean. That’s
why the brand’s paper is designed to give
you a little extra help around the house
whenever you need it.

Group – one of the world leaders in the
tissue paper market – which is also taking
responsibility for its production. For
instance, its manufacturing plants use
80 per cent less water than the category
average, and 96.2 per cent of this is
recycled water. It’s also working towards
reducing its virgin plastic usage by 50 per
cent by 2030*.

WIPING AWAY WASTE
Happily, every roll of Regina is packaged
with the planet in mind. Some products,
such as the Regina Blitz Household Towel
and the new Regina Soft Bamboo Toilet
Tissue, are in paper packaging, while the
rest of the range is wrapped in a minimum
of 30 per cent post-consumer recycled
plastic. Plus, the brand uses only 100 per
cent FSC-certified, responsibly sourced
cellulose in every sheet of paper it makes.
Better still, Regina is part of the Sofidel

WIN TODAY, PROTECT TOMORROW
If you’re ready to give Regina a go, why
not sign up for Regina Rewards? Simply
buy one of the eligible
products**, then head to
reginarewards.com for
a chance to win a variety
of prizes that promote
a more sustainable lifestyle,
including a reusable water
bottle and even an energy
efficient air fryer.

Once you’ve uploaded a picture of your
receipt, you can play the instant win game
to immediately find out if you’ve won
anything. You’ll also gain a loyalty point
for every pound you spend, which you can
redeem against online discount vouchers
for UK supermarkets. And every time
you add a new receipt, you’ll be entered
into the final draw, where you’ll have an
opportunity to win a seven-night family
eco-adventure to Tuscany. The more
receipts you upload, the more chances
you’ll have to win!

Shop Regina today in all major supermarkets.
To find out more and register for Regina Rewards,
visit reginarewards.com or scan the QR code

}ìÐĮÐĮĴ­ĴðĮĴðÆĮ­īÐåďīĴìÐÐĊĴðīÐwďťÌÐă:īďķĨ­ÆīďĮĮ'ķīďĨÐȘ'ăðæðÅăÐĨīďÌķÆĴĮðĊÆăķÌÐtÐæðĊ­ăðĴšștÐæðĊ­
OÅĮďīÅștÐæðĊ­wďåĴ­ĉÅďďștÐæðĊ­wÐīðďķĮăřwďåĴ­ĊÌtÐæðĊ­}ìðīĮĴqďÆāÐĴĮȘ

From kitchen roll to household
towel, Regina is always on
hand to help with the thrills
and spills of family life

my favourite dish

Riyadh Khalaf’s
Iraqi kebabs

The winner of BBC One’s Celebrity MasterChef 2020 shares
the recipe that transports his dad back to his homeland
recipe photograph ELLA MILLER

B

roadcaster, author and
YouTube personality
Riyadh was born in
Bray, Co. Wicklow. His mum,
Lorraine, is Irish, and dad, Sam,
comes from Iraq. In 2017, Khalaf
presented the six-part BBC
Three documentary series
Queer Britain. Two years later,
he published his debut novel
Yay! You’re Gay! Now What?: A
Gay Boy’s Guide to Life. He went
on to win the 15th series of
Celebrity MasterChef, where he
dedicated his semi-final dishes
to his father.
I was always surrounded
by amazing home cooks and
international cuisine. My
mother and grandmother were
instrumental in teaching me the
56 bbcgoodfood.com OCTOBER 2023

basics of cooking and how it can
bring the family together.
Being from a mixed Iraqi/Irish
household, my mum would often
cook dishes that would remind
my father of his childhood. This
food was always an emotional
experience for him, and it’s when
I really saw the power that food had
to comfort people and make them
feel a sense of home and love.
My mother put so much effort
into making meals that were
interesting and different. Each
night it felt like we were tasting
another part of the world, and it
was thrilling – Mexican fajitas on a
Monday; Irish ham, cabbage and
potatoes on Tuesday; Iraqi koftas
on Wednesday; an Italian pasta
dish on Thursday; British/Irish fish
and chips on Friday, and who
knows what over the weekend.
My father grew up in war-torn
Iraq as the youngest of four
brothers. There were times when
food was so scarce that a meal
would consist of a pre-portioned
piece of bread and cheese. He was
so hungry as a child that he would
have to climb fences and steal
cucumbers from a farmer’s field –
he was once shot at in the process.
When my dad fled Iraq, he met
my mother in London and they
both moved to Ireland. She wanted
him to taste a piece of home, so
decided to learn how to make lamb
or beef kofta kebabs served with
crispy pitta, aromatic hummus,
grilled aubergines, fattoush salad
and tzatziki. It is without doubt my
favourite thing to cook for myself
and friends. It transports me back
to countless delicious childhood

dinners and beautiful family
conversations around the dinner
table about the memories it brings
back for dad.
The kebabs are fragrant, moist
on the inside and slightly charred
and caramelised on the outside,
and the freshness of the salad
and the tzatziki cut through the
richness of the meat. Colourful,
tasty, nutritious and packed
with history.
We would often use the
experience of eating it to start
conversations about Dad’s past.
No matter how many times these
stories are told, we always get
another nugget of information
that he unlocks from the deepest
recesses of his brain.
The excitement in Dad’s face as
it’s being prepared and as we begin
eating it is always just as visceral.
He is utterly transported and it is
beautiful to see.

voices
Traditional Iraqi lamb
kofta kebabs with baby
roast aubergines
SERVES 4-6 PREP 25 mins
COOK 1 hr EASY

Shoot director FREDDIE STEWART | Food stylist TROY WILLIS | Stylist FAYE WEARS

3 garlic cloves, crushed or grated
thumb-sized piece of ginger,
peeled and finely grated
2 shallots, roughly chopped
small handful of parsley,
roughly chopped
2 mint sprigs, leaves picked
and roughly chopped
2 tsp ground cumin
2 tsp ground coriander
1 tsp ground cinnamon
1 tbsp tomato purée
500g lamb mince
1 tbsp chopped coriander
2 tbsp pomegranate seeds
hummus, fattoush salad, flatbreads
and tzatziki, to serve (optional)
For the aubergines
6 baby aubergines
4 tbsp olive oil
2 tsp ground cumin
75g butter
2 tbsp harissa

1 First, make the aubergines. Heat
the oven to 180C/160C fan/gas 4.
Slice the aubergines in half
lengthways and score the flesh
crosswise, being careful not to cut
all the way through. Combine the
oil and cumin in a small bowl
and season well. Brush this over
the aubergines. Roast for 45 mins
or until soft. Remove to a platter.
2 Melt the butter in a small pan
and fry the harissa with a pinch
of salt for a few minutes. Drizzle
this over the cooked aubergines.
3 Meanwhile, put the garlic, ginger,
shallots, parsley, half the mint,
the cumin, coriander, cinnamon,
tomato purée and 1 tsp each salt
and freshly ground black pepper
in a food processor. Blitz until
everything is finely chopped,
about 30 seconds.
4 Tip the lamb into a large bowl
and add the spice mix, stirring until
everything is well combined. If
using bamboo skewers, soak these
for 15 mins before continuing.
5 Form rough handfuls of the lamb
mixture into meatballs and thread
these onto the skewers. Roll the
meat in your hands to flatten into an
egg-like shape. Continue until all
the mixture has been used.

6 Heat the grill to high and grill the
kofta for about 6 mins, then turn
and cook for a further 6 mins or
until the meat is cooked through.
Put the kofta on top of the
aubergines and scatter over the
remaining mint, coriander and
pomegranate seeds. Serve with
hummus, fattoush salad, flatbreads
and tzatziki, if you like.
GOOD TO KNOW 1 of 5-a-day • gluten free
PER SERVING (6) 327 kcals • fat 26g • saturates 11g •
carbs 4g • sugars 3g • fibre 4g • protein 17g • salt 1.3g

The kebabs are fragrant,
moist on the inside and
slightly charred and
caramelised on the outside

Hear guests sharing
more food stories on
the Good Food podcast
at bbcgoodfood.com/
podcasts, or scan the QR
code for all our podcasts

OCTOBER 2023 bbcgoodfood.com 57

advertisement feature

Savour
the flavour
Struggling to beat the midweek lull? With Kallo’s
organic stock cubes, your dinner will never be dull

N

ow that autumn has officially arrived,
you’ll probably be spending plenty
of evenings curled up on the sofa
with a blanket and a bowl of something
warm and delicious. Whether you prefer
a one-pot casserole, a nourishing soup
or a comforting risotto, you can bet many
of your seasonal favourites will have one
thing in common: a hearty helping of stock.
When it comes to finding the perfect
stock for you, Kallo understands that using
quality, natural ingredients shouldn’t come
at the cost of proper flavour. Better by
nature in every way, the brand’s organic
stocks are designed to naturally enhance
the taste of any dish, including pastas,
curries and stir fries.
With a range of delectable flavours
to choose from, each stock cube is

made using simple, organic ingredients, with
no artificial colours, flavours or preservatives,
and no added MSG. Plus, there are options for
everyone, whether you’re vegetarian, vegan,
coeliac or lactose-free. So, if you fancy giving
Kallo’s stocks a go, why not try
whipping up one of these
tempting recipes?

advertisement feature

One pot creamy
chicken pasta
SERVES 4 PREP 10 mins
COOK 30 mins EASY
1 tbsp rapeseed oil
ǢǟǟæÆìðÆāÐĊÅīЭĮĴĮșÆķĴðĊĴďǡÆĉĮĴīðĨĮ
ǣĮì­ăăďĴĮșťĊÐăřÆìďĨĨÐÌ
ǣǟǟæÆìÐĮĴĊķĴĉķĮìīďďĉĮșťĊÐăřĮăðÆÐÌ
3 garlic cloves, grated
ǡĴÅĮĨåīÐĮìĴìřĉÐșăЭŒÐĮĨðÆāÐÌș
plus extra to serve
200ml white wine
ǠN­ăăďZīæ­ĊðÆìðÆāÐĊwĴďÆāķÅÐ
300ml double cream
300g fusilli, or other short pasta
ǡǢĴÅĮĨÆďīĊŦďķīďĨĴðďĊ­ă
ǡǤæĨ­īĉÐĮ­ĊșťĊÐăřæī­ĴÐÌșĨăķĮ
extra to serve

1 Heat half the oil in a large casserole
dish or saucepan over a medium heat.
Season the chicken with salt and freshly
ground black pepper, then add to the pan.
Fry for 5 mins, turning occasionally, until
the chicken has cooked through, then
transfer to a plate and set aside.
2 Heat the remaining oil in the pan and fry
the shallots and mushrooms for 8 mins until
soft. Add the garlic and thyme and cook for
30 secs until fragrant, then pour in the white
wine and stir to deglaze the bottom of the pan.
3 Dissolve the Kallo Organic Stock Cube
in 800ml boiling water. Add to the pan with
the double cream and bring to a simmer.
Stir in the pasta and continue simmering
for around 12 mins, until the pasta is cooked,
and the sauce is thick and glossy. If you want
to thicken it, add the cornflour to a small
bowl with 3-5 tbsp of the sauce and mix to
form a paste, then stir into the pan.
4 Finally, add the parmesan and cooked
chicken to the pasta and simmer for another
3-4 mins, until the chicken is heated through.
Season to taste and serve with an extra
sprinkling of parmesan and thyme leaves.

Creamy green noodles
SERVES 4 PREP 5 mins
COOK 25 mins EASY V
1 broccoli head (approx. 300g), cut
 ðĊĴďŦďīÐĴĮ­ĊÌĮĴ­ăāĮťĊÐăřĮăðÆÐÌ
½ tbsp rapeseed oil
80g spinach
150g frozen peas, defrosted
400g can butter beans, drained
and rinsed
100g crème fraîche
1 lemon, juiced
1 garlic clove
ǠN­ăăďZīæ­ĊðÆÐæÐĴ­ÅăÐwĴďÆāķÅÐ
handful of fresh mint leaves,
plus extra to serve
ǣǟǟæÆďďāÐÌķÌďĊďīÐææĊďďÌăÐĮ
ǠīÐÌÆìðăăðșťĊÐăřĮăðÆÐÌșĴďĮÐīŒÐ
ǥĮĨīðĊæďĊðďĊĮșťĊÐăřĮăðÆÐÌșĴďĮÐīŒÐ

1 Heat the oven to 220C/200C fan/gas 7.
Place the broccoli on a baking tray, drizzle
with the oil and mix to coat. Roast for
15-18 mins until golden and slightly soft.
2 Add a third of the roasted broccoli to
a blender with half the spinach, a third
of the peas, half the butter beans and
all the crème fraîche, lemon juice, garlic,
Kallo Organic Stock Cube, mint leaves and
250ml water. Blend for 3-4 mins until you
have a smooth sauce, then season to taste.
3 Heat the sauce in a large saucepan over
a medium heat and bring to a simmer,
stirring occasionally. Add the noodles
and the remaining broccoli, spinach, peas
and butter beans, then cook for 2-3 mins
until everything is heated through and
the spinach has wilted – add a splash
of water to loosen, if needed. To serve,
divide between four bowls and top with
the red chilli and spring onions.

So, next time it's comfort food o'clock,
shop Kallo's organic stock at all major
supermarkets. Find out more at kallo.com

advertisement feature

Yours for
the tasting
Whether you seek the simplicity of fresh produce
or the complex notes of world-class wines, let your
Ĵ­ĮĴÐÅķÌĮăЭÌřďķĴď}­Įĉ­Ċð­œðĴì}ī­ðăťĊÌÐīĮ

C

onsidered by some to be Australia’s
best kept secret, Tasmania has
long been celebrated for its
breathtaking landscapes and abundant
wildlife, but did you know this island
paradise is also home to a huge array of
culinary treasures? Of course, when you
jet off somewhere new, finding the best
spots isn’t always easy – but that’s where
Trailfinders can help.
Whether you want to join a guided group
tour or drive yourself around the island in
a car or motorhome, Trailfinders will take
care of everything for you. And, if you can’t
find what you’re looking for, its expert
team of travel consultants can even create
a bespoke itinerary especially for you.
If you like your holidays to be centred
around delicious food and drink, here are

some of the unique experiences that await
you in this idyllic corner of the world…

A HAVEN FOR FOODIES
Tasmania is nestled in the lap of nature
with fertile soils and pristine waters, and
its passionate community of farmers,
artisans and chefs offer up a wide range
of gastronomical delights. From mouthwatering seafood, such as rock lobster and
abalone, to artisanal cheeses crafted with
the utmost care, almost every ingredient
is a testament to the region’s commitment
to sustainable, locally sourced produce.
One of the best places to sample the
island’s natural bounty is the lively
Salamanca Market, found in the capital
city of Hobart. As you wander round its
300 stalls, you can indulge in a plethora

of authentic Tasmanian delicacies,
including oysters, chocolate, cheese and
craft beer. Elsewhere, you can buy jars of
rare leatherwood honey, which you won’t
find anywhere else in the world, or fresh
apples from quaint roadside stalls. And
with 200 vineyards dotted around the
island, and numerous boutique gin and
whiskey distilleries, you won’t be hard
pushed to find your perfect tipple either.
You can trust Trailfinders to tailor your
adventure exactly as you want it.

To start planning your dream Tasmanian getaway,
call 0207 084 6500 or visit trailfinders.com/tasmania

seasonal

sow
grow
glow

Sow, grow, glow:
earthly comforts
Let autumn produce shine in our hearty meat-free dinners,
plus get advice on growing your own from Gardeners’ World
recipes SAMUEL GOLDSMITH & HELENA BUSIAKIEWICZ
photographs GARETH MORGANS

THE BEN EFITS
OF GROW I NG
YOU R OW N
Discover the satisfaction of
nurturing produce from seed
to plant, then turning your
homegrown harvest into
something delicious. As well
as lowering your shopping bills,
garden-fresh fruit and veg is more
nutrient-rich than shop-bought,
and only picking what you need
reduces waste. Plus, being
outdoors or losing yourself in
a kitchen project can improve
your sense of well-being.



You can find out more at:
bbcgoodfood.com/sow-grow-glow

OCTOBER 2023 bbcgoodfood.com 61

Roasted beetroot
& feta salad
SERVES 4 PREP 20 mins plus
marinating COOK 30 mins EASY V

4 beetroot, peeled and cut
into chunks (use gloves to
prevent staining)
1 tbsp olive oil
250g pouch cooked puy lentils
80g rocket
125g feta, crumbled
75g walnuts, roughly chopped
¼ bunch of chives, finely sliced
For the dressing
4 tbsp extra virgin olive oil
1 lemon, juiced (about 2 tbsp)
1 tsp Dijon mustard
1 tsp honey
½ bunch of chives, finely sliced

1 Heat the oven to 220C/200C fan/
gas 7. Put the beetroot on a baking
tray in a single layer. Drizzle over
the oil and season well with salt and
freshly ground black pepper. Toss
the beetroot to ensure it’s evenly
coated in the oil, then roast for
30 mins until tender and beginning
to turn golden at the edges.
2 Meanwhile, combine the dressing
ingredients in a medium bowl and
set aside. Once the beetroot is
cooked, tip three-quarters of it
into the dressing and leave to
marinate for 45 mins.
3 Just before the beetroot has
finished marinating, combine
the puy lentils with the rocket,
three-quarters of the feta and
two-thirds of the walnuts. Stir
through the dressing and the
beetroot, and toss until everything
is well combined. Tip onto a
platter, top with the remaining
feta and walnuts, and scatter the
chives over the top.
GOOD TO KNOW folate • fibre • vit c • iron •
2 of 5-a-day • gluten free
PER SERVING 476 kcals • fat 34g • saturates 8g •
carbs 20g • sugars 9g • fibre 8g • protein 17g • salt 1.1g

62 bbcgoodfood.com OCTOBER 2023

S OW A N D GROW

How to grow
beetroot

Sow beetroot seeds outdoors
from mid-April to late June
into a shallow drill, 1cm deep.
Space seeds 10cm apart, with
30cm between rows. Being
a root crop, it does best if the
soil is free of large stones, and
prefers light to fairly heavy soil.

It’s worth ‘station sowing’
beetroot to ensure a good
crop. This means sowing two
seeds at each location and
thinning later to one seedling
– the thinned seedlings are
delicious eaten raw in salads.
Label the row, then water
along its length.

Find out more at:
gardenersworld.com/how-to/
how-to-grow-beetroot

seasonal

OCTOBER 2023 bbcgoodfood.com 63

Roasted kohlrabi traybake
S OW A N D GROW

Grow kohlrabi

Sowing time depends on the variety
and whether seed is being sown direct
outside or started off under cover
before planting outdoors. Purple
kohlrabi is slower growing, but hardier
than green varieties, so it’s best to sow
faster-growing green kohlrabi from
March to June for early harvests,
then sow the purple type in summer.
Sow seeds under cover for an early crop,
or sow outside from spring through
summer. Make several successional
sowings to ensure a continual supply.
Keep well watered. Harvest when
stems are golf- or tennis-ball-sized.

2 large kohlrabi (about 1.3kg),
peeled and cut into wedges
230g baby plum tomatoes
3 thyme sprigs
1 red chilli, roughly chopped
2 tsp coriander seeds, crushed
(optional)
5 garlic cloves, bashed
25g unsalted butter, cubed
2 tbsp extra virgin olive oil, plus
a drizzle
For the topping
10g chives, finely sliced
5g bunch of basil, finely chopped
1 lime, zested and juiced
125g crème fraîche

1 Heat the oven to 240C/220C fan/
gas 9. Line a large, high-sided baking
tray with baking parchment. Tip the
kohlrabi, tomatoes, thyme, chilli,

coriander (if using) and unpeeled
garlic onto the tray. Scatter over the
cubes of butter and drizzle over the
oil. Season well, then toss together.
Roast for 20 mins. Turn the oven
down to 200C/180C fan/gas 6 and
cook for 35 mins until softened
and slightly charred.
2 Combine the topping ingredients
in a bowl and season. Leave the
kohlrabi to cool for 5 mins, then
dollop over the dressing and
drizzle over a little oil.
GOOD TO KNOW fibre • vit c •
2 of 5-a-day • gluten free
PER SERVING 345 kcals • fat 24g •
saturates 12g • carbs 16g • sugars 15g •
fibre 10g • protein 12g • salt 0.1g

Shoot director FREDDIE STEWART | Food stylist TROY WILLIS | Stylist LAUREN MILLER

Find out more at: gardenersworld.
com/plants/fact-file-kohlrabi

SERVES 4 PREP 15 mins
COOK 55 mins EASY V

64 bbcgoodfood.com OCTOBER 2023

seasonal

Pumpkin pasta alla vodka
SERVES 4 PREP 20 mins
COOK 45 mins EASY V

1 small pumpkin (about 600g),
cut into chunks
2 tbsp olive oil
12 sage leaves
1 small onion, finely chopped
2 garlic cloves, finely grated
or crushed
¼ tsp chilli flakes
500g pasta (we used penne)
75g tomato purée
75ml vodka
100ml double cream

1 Cook the pumpkin for 15-20 mins
in a steamer over boiling water, or
cook in the microwave until tender.
Set aside until cool enough to
handle. Blitz in a food processor or
using a hand blender until smooth.
2 Heat the oil in a large frying pan
and fry the sage for 30 seconds-

1 min until crisp. Lift out of the oil
using a slotted spoon and put on
a plate lined with a sheet of kitchen
paper to drain off the excess oil.
3 Fry the onion in the sage oil over
a medium-low heat for 10-12 mins
until softened but not golden. Stir
in the garlic and chilli flakes, and
cook for 1 min more. Set aside.
4 Cook the pasta following pack
instructions, about 10-12 mins.
Drain, reserving a mugful of the
cooking water.
5 Meanwhile, put the onion mix
back on the heat and stir in the
tomato purée and vodka. Cook for
a few minutes until the alcohol
evaporates, then stir in the pumpkin
purée and double cream and bring to
a simmer. Remove from the heat and
stir into the cooked pasta along with
enough of the pasta water to form
a thick sauce. Top with the sage.
GOOD TO KNOW fibre • 3 of 5-a-day
PER SERVING 710 kcals • fat 21g • saturates 9g •
carbs 97g • sugars 9g • fibre 10g • protein 18g •

S OW A N D GROW

How to grow pumkpins
Sow pumpkin and squash seeds
in pots of peat-free multipurpose
compost in April and May. Transfer
to larger pots when large enough
to handle, and plant outside when
all risk of frost has passed.
Choose a sheltered, sunny spot and
dig in lots of garden compost or
well-rotted manure into the soil before
planting. Plant at least 90cm apart,
according to the variety. Cover the
surrounding soil with a mulch of
garden compost to retain moisture.
Insert a bamboo cane next to each
plant to find its centre for watering.

For more advice, visit: gardenersworld.
com/how-to/how-to-grow-pumpkinsand-squash

salt 0.04g

Learn more
about the world
of pumpkins and
winter squash
with Sheila Dillon.
Search ‘The Food
Programme
pumpkins’ on
BBC Sounds.

OCTOBER 2023 bbcgoodfood.com 65

Wild mushroom risotto
SERVES 4 PREP 15 mins
COOK 40 mins EASY V

Shoot director LAURIE NEWMAN | Food stylist LIBBY SILBERMANN | Stylist ZOE HARRINGTON

400g wild mushrooms,
roughly chopped
2 tbsp olive oil
50g butter
1 onion, finely chopped
2 garlic cloves, crushed or
finely grated
300g risotto rice
150ml white wine
1 litre mushroom stock (see tip)
50g parmesan or vegetarian
alternative, grated

1 Heat a large, dry frying pan
over a medium heat and fry the
mushrooms until they release
their moisture and it has mostly
evaporated, about 10-15 mins. Tip in
half the olive oil and half the butter,
and continue to fry the mushrooms
until golden. Remove to a bowl
using a slotted spoon.
2 Add the onion and remaining oil
to the pan and fry for 10-12 mins
over a medium-low heat until
softened but not golden. Stir in the
garlic and cook for 1 min before
tipping in the rice. Fry until the
edges of the rice turn opaque.
3 Pour in the wine and season well
with salt and freshly ground black
pepper. Fry for a few minutes until
absorbed. Gradually add the stock,
a ladleful at a time, stirring until
absorbed. Once the rice is just
tender and the stock has been
absorbed (you may need a little less
or add a little extra hot water if you
need more), remove from the heat
and stir in the cooked mushrooms,
parmesan and remaining butter.
Serve with extra parmesan, if you
like, and some freshly ground
black pepper.
GOOD TO KNOW fibre • iron • 1 of 5-a-day
PER SERVING 563 kcals • fat 21g • saturates 10g •
carbs 70g • sugars 6g • fibre 6g • protein 14g • salt 1.1g

tip
Make your own mushroom stock
Pour 1 litre water over 50g fried porcini
mushrooms and leave to soak for 20 mins
before straining into a bowl or jug – reserve the
porcini mushrooms and add to the risotto.
Using other mushrooms
If you have king oyster, cut them in half
lengthways and score a criss-cross pattern
into the flesh. If you don’t have enough wild
mushrooms, bulk them out with some
chestnut mushrooms instead.

66 bbcgoodfood.com OCTOBER 2023

seasonal

GR E AT T O GROW
IN OCTOBER
Emma Crawforth Is a qualified
horticulturist, trained at the Royal
Botanic Gardens, Kew, and is the
gardening editor for BBC Gardeners’
World. Here, she shares more advice
on what to grow this month.
OWhat to look for when broad beans are ready.
It will be spring before autumn-sown broad beans
are ready for harvest. You’ll see flowers first, then
when the pods form, you can check
for the bean bumps inside them.
OWhat time of year are they
grown? You can sow in autumn
or from late winter to late
spring. Autumn-sown crops
overwinter in the ground (but
can perish in a severe winter),
showing very little growth, but having
survived winter, the tough plants will produce
an early crop at a time of year when there’s not
much else to harvest.

S OW A N D GROW

How to grow
mushrooms

You can buy mushroom spawn
to grow in beds or boxes filled
with manure or compost.
Alternatively, choose a
mushroom-growing kit, which
usually includes the spawn
and growing media (such
as wood shavings or straw).
Mushrooms are best
grown under cover, where
temperature and moisture can
be controlled. A shed, garage,
garden cold frame or cellar
will work well – anywhere out
of the sun where it’s possible
to give mushrooms their
optimum growing temperature
of about 15C.

Find more growing tips at:
gardenersworld.com/how-to/
how-to-grow-mushrooms/

OAre there different varieties of broad beans?
Pods produce green or white seeds, the white
ones generally being tastier, and this includes
varieties you can sow in autumn like
‘Aquadulce Claudia’. Dwarf cultivars,
like ‘The Sutton’, are useful in plots
with limited space.
OHow easy is it to grow your
own? Broad beans are not
difficult plants to raise if you
have good soil or a large
container full of good-quality
compost. They’re prone to being
attacked by pests and diseases, especially black
bean aphid and chocolate spot in spring and
summer. These won’t necessarily ruin the crop.
OYour favourite way to cook and eat broad beans?
Parboiled, with the seed inners fried in butter,
seasoned with salt, pepper and parsley.
OThis month, it’s time to:
• Dig up root veg for storage
• Plant garlic, broad beans
and brassicas
• Tidy away old veg plants
and supports
• Lay organic mulch on
cleared soil
• Plant biennial herbs, like parsley

Learn more about growing your own and how to
tend to your garden on BBC Gardeners’ World.
Search ‘Gardeners’ World’ on BBC iPlayer

OCTOBER 2023 bbcgoodfood.com 67

How to use up
Make your
ingredients
work harder
and last
longer with
our wastesaving advice

HELPING YOU TO
COOK SMART
Rising food and energy
costs mean that many of
us are having to think
carefully about getting the
most from our budgets. To
help, BBC Good Food has
developed Cook Smart,
a supportive campaign
bringing knowledge and
ideas to help you eat well.
Cook Smart also explores
the best energy-efficient
cooking methods, such
as hob cooking and
microwaving, as well as
using slow cookers,
multi-cookers and
pressure cookers. For
more help, advice and
budget recipes go to
bbcgoodfood.com/
cook-smart.

recipes AILSA BURT
photographs
MYLES NEW

Stuffed avocado
with spicy beans
& feta, p77

Marmalade
cake, p71

Storecupboard
dips, p74


OCTOBER 2023 bbcgoodfood.com 69

Jams & curds
Great for much more than just toast, these
ideas will help you use up any forgotten jars

Fruit jams

The sweet fruit in jam pairs well with
savoury foods like pork chops. To
make a glaze, mix a few tablespoons
of blackcurrant jam with Dijon
mustard and a good glug of cider or
sherry vinegar. Once the pork chops
are almost cooked through, add this
mixture to the pan along with a knob
of butter and cook, spooning the
glaze over the pork until glossy and
reduced. Or, try thinning apricot jam
with a splash of water – fry halloumi
until golden, then spoon the apricot
jam over and cook until reduced.
Serve with salad or in a toastie.
Strawberry & chocolate-stuffed
French toast
Whisk 1 egg with a splash of milk.
Spread 2 slices of bread with
strawberry jam and chocolatehazelnut spread, if you have it.
Sandwich together and dip in the
egg mixture. Fry with a knob of
butter until both sides are golden.

Orange marmalade

For a simple canapé, spread marmalade
over small squares of puff pastry and
top with slices of brie and a pinch of
chilli flakes. Bake until crispy and
golden. For a sweeter take, use it
instead of raisins in a bread & butter
pudding. Marmalade works well in our
spicy roasted roots recipe featuring
carrots and parsnips. Try it at
bbcgoodfood.com/marmaladeroasted-roots.

70 bbcgoodfood.com OCTOBER 2023

Onion marmalade

Onion marmalade brings rich
flavour to everyday classics like
cheese toasties or sausages for
toad-in-the-hole. Or, stir into
a quiche mixture for a hint of
sweetness, or mix into a Dijon
mustard salad dressing.
Onion & goat's cheese tart
Spread onion marmalade over
a square of puff pastry, top with
goat's cheese and thyme leaves,
and bake at 200C/180C fan/gas 6
until golden and crispy.
Sticky glazed chicken
Toss 2 tbsp onion marmalade
with 500g skin-on, bone-in
chicken thighs, a glug of olive oil,
thyme leaves and salt and pepper,
and roast at 200C/180C fan/gas 6
until golden and cooked through.
Serve with a warm feta salad.

Lemon & lime
marmalade

For a twist on the classic breakfast martini,
use lemon & lime marmalade in place
of orange. Make a sticky, spicy glaze for
chicken drumsticks by combining the
marmalade with crushed garlic, chopped
red chilli and olive oil. Slather this over the
chicken and roast until cooked through
and sticky. Or, give our easy marmalade
muffins a go by using the recipe at
bbcgoodfood.com/recipes/
marmalade-muffins.

Lemon curd

Gently warm lemon curd for a lovely
drizzle for crêpes or ice cream – it’s
just as good stirred into Greek
yogurt with raspberries for a
refreshing fool dessert. For an easy
showstopper, try our lemon curd
& passion fruit tart at bbcgood
food.com/lemon-curd-tart.
Lemon curd martini
Add 2 tbsp lemon curd to a
cocktail shaker with 50ml gin,
2 tsp elderflower cordial and
1 tsp vermouth bianco, give it
a good shake, add ice and shake
again. Strain into a chilled glass
and serve with a lemon peel twist.

Chilli jam

Stir a spoonful into pasta sauces or
shakshuka (a North African dish of
eggs in a spiced tomato sauce) for
a bit of sweetness and heat, or use
in place of sweet chilli sauce in your
next stir-fry. Chilli jam is also great
as a marinade for prawns with a
squeeze of lime juice, or stirred into
a vinegary slaw to add a bit of spice.

Find out more about marmalade
with Tim Hayward. Search ‘The
Food Programme Marmalade’
on BBC Sounds.

cook smart

Marmalade cake
A certain bear from Peru would
be delighted to be served this
simple, delicious cake. Ideal
for using up any marmalade
you have in the fridge.
SERVES 12 PREP 20 mins
COOK 40 mins EASY V

If you you
don’t have
oranges
you can use
three easy
peelers

Wa
st

e-n
ot

hin

gc

ake

You can
use any
marmalade
in this cake

If your oranges are waxed

this can be easily removed by
putting the citrus in a bowl and
covering with boiled water.
Leave for 5 mins, then drain
and wipe with a clean tea towel.

– if using lemon
& lime
marmalade,
try using
lemons or
limes in
the base.

200g unsalted butter, softened,
plus extra for the tin
2 unwaxed oranges
325-350g golden caster sugar
4 eggs
80g marmalade
200g self-raising flour
double cream or ice cream, to serve

1 Heat the oven to 180C/160C fan/
gas 4 and butter a 23cm cake tin. Zest
the oranges, then remove the peel
and pith using a small, serrated knife.
Set aside. Cut the oranges along
the equator into 1cm-thick slices.
Sprinkle 25g sugar over the base
of the tin and arrange the orange
slices on top. Set aside while you
make the syrup and cake batter.
2 Weigh the orange peels into a
saucepan with the pith, and add the
same amount of sugar and water
(about 100g). Bring to a simmer,
then boil for 10 mins until reduced
and thickened. Set aside to infuse
until needed, then strain.
3 Beat the butter and 200g of the
sugar together in a stand mixer or
using an electric whisk until light
and fluffy, about 5 mins. Crack in the
eggs, one by one, beating well after
each addition. Finally, beat in the
orange zest and marmalade before
carefully folding in the flour and a
pinch of salt. Spoon the batter over
the orange slices and carefully level
the surface. Bake for 35-40 mins
until golden and a skewer inserted
into the middle comes out clean.
4 Leave to cool in the tin for
15-20 mins before carefully
inverting onto a plate. Brush some
of the bitter orange syrup over the
top (any leftover syrup can be used
for cocktails). The syrup will keep
chilled for two weeks. Serve warm
with cream or ice cream. Once
completely cool, the cake will keep in
an airtight container for three days.
PER SERVING 344 kcals • fat 16g • saturates 9g •
carbs 46g • sugars 33g • fibre 1g • protein 4g •
salt 0.2g

OCTOBER 2023 bbcgoodfood.com 71

e
n
o
n
i
l
Al

Let your oven do the work for you
with this easy autumnal traybake

Smoky sausage &
squash traybake
With warming spices
and sweet honey, this
makes a comforting
dish for the cooler nights.
SERVES 4 PREP 10 mins
COOK 40 mins EASY

1 tsp fennel seeds
1 tsp smoked paprika
1 tsp ground cumin
2 tbsp olive oil
1 tbsp honey
1 tbsp tomato purée
1 tbsp harissa
8 caramelised onion sausages
2 red onions, cut into thick wedges
1 large butternut squash, peeled and cut
into 2cm-thick slices (see tip, below)
small handful of parsley, finely chopped
steamed new potatoes and greens, to
serve (optional)

1 Heat the oven to 200C/180C fan/gas 6.
Combine the fennel, paprika, cumin, oil,
honey, tomato purée and harissa in a
large bowl. Tip in the sausages, onions
and squash, and toss gently with your
hands to evenly coat everything.
2 Tip into a large roasting tin and
spread out into an even layer. Roast for
30-40 mins, stirring occasionally to
ensure everything is evenly browned.
Scatter over the parsley and serve
with steamed new potatoes and
greens, if you like.
GOOD TO KNOW fibre • 2 of 5-a-day
PER SERVING 530 kcals • fat 34g • saturates 10g
• carbs 34g • sugars 25g • fibre 8g • protein 18g •
salt 1.5g

tip
Save the squash peelings
to use in stock or soup.

72 bbcgoodfood.com OCTOBER 2023

cook smart

Leftover
pumpkin guide
Minimise waste while making the
most of this season’s bounty

No-carve decorating

We love to reduce our food waste as much as
possible, which is why we won’t be carving pumpkins
this year. Instead, we’ll be painting them with black
food colouring, which is safer and easier to do. Plus,
you can create all kinds of patterns and designs. If
you don’t have any black food colouring, you could
use a marker – just make sure to peel and discard
the skins that have marker ink on them.

Love your gourds

Other gourds are a great alternative, as they come
in a huge variety of shapes and colours, and can be
arranged in a beautiful autumnal display or painted.
While it’s not recommended to eat all gourds, they
can be easily composted for your garden, as long
as you use food-safe paint.

Seeds

The seeds in a butternut squash are best roasted
with the rest of the squash, as they can be quite
bitter. For any other pumpkins and squash, scoop out
the seeds and put in a sieve. Rinse well to remove any
strings and dry thoroughly. Toss in olive oil and
seasoning on a baking tray and roast at 200C/
180C fan/gas 6 for 10 mins. These make an excellent
salsa, soup topping or addition to a gremolata. You
can also freeze them and add to veggie stock later.

Carve-only varieties

Supermarkets are overflowing with these in October,
and they are usually meant just for carving. But,
there’s a lot of waste generated from them. If
you’ve already purchased your Halloween pumpkin,
decorate or carve it on the morning of the 31st so
it’s not sat outside for too long. After, reach out to
local farms, as they can be fed to pigs and goats.

Eat the peel

While all pumpkin and squash skins are edible, some
take too long to soften up when roasting or frying.
If you’re making soup, you can leave the skins
on and simmer chunks or slices of pumpkin
until falling apart before blending well. We’d
recommend peeling any thickskinned ones. A good rule of thumb
is: if it’s hard to cut, the skin is
usually quite tough to eat.

OCTOBER 2023 bbcgoodfood.com 73

Storecupboard dips

Transform any jars or tins that have been left in the back of the
cupboard with these handy recipes for impromptu gatherings
Spicy sa rdine dip

Any veg
hummus

Shoot director and stylist LAURIE NEWMAN | Food stylist HELEN UPSHALL

Bean & feta dip

Spicy sardine dip

Bean & feta dip

Any veg hummus

SERVES 4-6 PREP 10 mins
NO COOK EASY

SERVES 4-6 PREP 10 mins
NO COOK EASY V

SERVES 4-6 PREP 5 mins
NO COOK EASY V

Drain a 125g can sardines in
chilli olive oil and tip the sardines
into a bowl, reserving the oil. Remove
the backbones if there are any, and
discard. Lightly mash the sardines
using a fork. Mix in 100g crème
fraîche, yogurt or soured cream,
the zest of 1 lemon and a splash of
the juice, 1 small finely chopped
shallot, a small handful of finely
chopped parsley and a pinch
each of smoked paprika,
cayenne pepper and onion
granules. Season well and add more
lemon juice, if needed. Drizzle over
the reserved oil to serve.

Finely slice 1 small red onion and
mix in 1/2 tsp each salt and caster
sugar and 3 tbsp cider vinegar.
Set aside to pickle for 20 mins. Tip
a 400g can white beans and its
liquid into a food processor. Add
200g feta, 1 small crushed garlic
clove, the zest of 1/2 lemon and
1 tbsp of the juice, and blitz.
Season to taste and stir through a
handful of soft herbs, such as
chives, dill or parsley. You can
also mix in 1 tbsp chilli jam or
caramelised onion chutney, if
you like. Scatter over the pickled
onions and serve with pitta chips.

GOOD TO KNOW omega-3 • gluten free
PER SERVING (6) 151 kcals • fat 15g • saturates 6g •
carbs 1g • sugars 0.5g • fibre 0.3g • protein 4g •
salt 0.2g

GOOD TO KNOW gluten free
PER SERVING (6) 136 kcals • fat 7g • saturates 5g •
carbs 8g • sugars 2g • fibre 3g • protein 8g • salt 1.3g

Drain a 400g can chickpeas,
reserving the liquid, and tip the
chickpeas and a splash of the
liquid into a food processor. Tip
in 3 roasted red peppers, drained,
1 chopped garlic clove, 2 tbsp
tahini, 2 tbsp lemon juice, and
a good pinch each of salt and ground
cumin. Blitz until smooth and well
combined. Add some of the reserved
chickpea liquid or more lemon juice
to loosen, if needed. Season and
serve with crudités. You can use any
cooked veg, depending on what you
have – cooked carrots or beetroot
work well, and try adding chilli
flakes or ground ginger.

74 bbcgoodfood.com OCTOBER 2023

GOOD TO KNOW vegan • gluten free
PER SERVING (6) 97 kcals • fat 4g • saturates 1g •
carbs 8g • sugars 2g • fibre 3g • protein 5g • salt 0.7g

Award
winning
cuisine

Not the food you’d expect
in a care home?
We’re leading the way in care home
cuisine. Our passionate chefs create
tasty nutritious meals every day,
from traditional favourites to fine
dining dishes.
If you’re considering care
call 0330 162 3241 or
visit careuk.com

Trusted to care

Fresh ideas

We all have cans and
jars in our cupboards
and fridges. In this
series, we explore
creative ways to use
these unsung heroes.

Storecupboard heroes:

red kidney beans
They’re not just for chilli con carne! These recipes open
up a new range of possiblities for this kitchen staple

76 bbcgoodfood.com OCTOBER 2023

cook smart

Refried bean quesadillas
SERVES 4 PREP 10 mins COOK 20 mins EASY V

Heat 1 tbsp sunflower oil in a large frying pan
over a medium heat and cook 1 finely chopped
onion and 2 finely chopped garlic cloves for
2 mins, until softened and beginning to brown.
Add 1 tsp cumin seeds and cook for 1 min more.
Tip in 400g can kidney beans, 2 tsp smoked
paprika and a splash of water. Mash the beans
as they warm to make a rough purée. Season, then
spread them over 4 flour tortillas and scatter
over 100g grated cheddar or gruyère and
a handful of coriander. Spoon over 200g fresh
tomato salsa, then top with 4 more tortillas.
Wipe the frying pan and return to a medium heat.
Cook for 1-2 mins on each side until golden.
GOOD TO KNOW calcium • fibre • 1 of 5-a-day
PER SERVING 478 kcals • fat 18g • saturates 8g • carbs 56g • sugars 6g •
fibre 10g • protein 19g • salt 1.9g

Spicy sausage & bean one-pot
SERVES 4 PREP 5 mins COOK 20 mins EASY

Heat 1 tbsp vegetable oil in a large frying
pan. Cook 1 thickly sliced onion and
8 Cumberland sausages over a high heat for
8-10 mins, turning the sausages often so they
brown all over. Add 1 crushed large garlic
clove to the pan with 2 x 400g cans kidney
beans in chilli sauce. Half-fill one of the cans
with water, swirl and then add to the pan. Stir
everything together and bring to the boil. Turn
down to a simmer and cook for 10 mins, or until
the sausages are cooked. Season and sprinkle
with 2-3 sprigs chopped parsley.
GOOD TO KNOW fibre • 1 of 5-a-day
PER SERVING 525 kcals • fat 28g • saturates 9g • carbs 38g • sugars 12g
• fibre 13g • protein 24g • salt 2.7g

Spicy chicken fried rice

Stuffed avocado with
spicy beans & feta
SERVES 2 PREP 10 mins
COOK 1 min EASY V

Put 1/2 tsp cumin seeds in a small
pan on the hob and lightly toast,
about 30 seconds. Tip into a large
bowl and mix with a drained 210g
can red kidney beans, the zest
and juice of 1/2 large lime, 3 diced
tomatoes, 1 finely chopped

SERVES 4 PREP 5 mins COOK 25 mins EASY

Put 300g mixed basmati and wild rice into
a saucepan, cover with cold water, crumble in
1 chicken stock cube, then bring to the boil.
Stir the rice once, then simmer for 20 mins until
tender. Drain well. Meanwhile, toss 4 thinly
sliced skinless chicken breasts in 3 tsp
ground cumin, a pinch of chilli flakes and
a handful of roughly chopped coriander.
Heat 1 tbsp sunflower oil in a pan over
a medium heat, tip in 2 thinly sliced red
peppers, then stir-fry for 3 mins until starting
to soften. Add the chicken, then fry until golden,
about 5 mins. Add the rice, a drained and rinsed
400g can red kidney beans and a sliced
bunch of spring onions, then warm through.
GOOD TO KNOW healthy • low fat • fibre • vit c • iron • 2 of 5-a-day
PER SERVING 534 kcals • fat 10g • saturates 1g • carbs 66g • sugars 6g •
fibre 8g • protein 42g • salt 1.1g

banana shallot, 1 deseeded and
finely chopped green chilli and
a generous handful of chopped
coriander. Crumble in 85g feta
and gently toss. Serve on top of
1-2 ripe avocados, halved and
stoned. Scatter with a few chopped
coriander leaves and a squeeze
of the remaining 1/2 lime.
GOOD TO KNOW calcium • fibre • vit c • 3 of 5-a-day •
gluten free
PER SERVING 405 kcals • fat 29g • saturates 10g •
carbs 16g • sugars 6g • fibre 11g • protein 14g •
salt 1.1g

tip

WHY WE LOVE RED KIDNEY BEANS
Kidney beans are a staple storecupboard ingredient, most often used
in a classic chilli con carne or bean stew. With minimal effort,
you can make nutritious meals with them in as little as 30 minutes.

Beans and pulses are high in protein
Red kidney beans are a great source of fibre and iron
They count towards your five-a-day
They’re a great way to bulk out meals

OCTOBER 2023 bbcgoodfood.com 77

cook smart

ake it special
Double bean & roasted
pepper chilli
SERVES 8 PREP 30 mins
COOK 1 hr 15 mins EASY V G

2 onions, chopped
2 celery sticks, finely chopped
2 yellow or orange peppers, finely
chopped
2 tbsp sunflower or rapeseed oil
2 x 460g jars roasted red peppers
2 tsp chipotle paste
2 tbsp red wine vinegar
1 tbsp cocoa powder
1 tbsp dried oregano
1 tbsp sweet smoked paprika
2 tbsp ground cumin
1 tsp ground cinnamon

2 x 400g cans chopped tomatoes
400g can refried beans
3 x 400g cans kidney
beans, drained and rinsed
2 x 400g cans black beans, drained
and rinsed

1 Put the onions, celery and
peppers with the oil in your largest
flameproof casserole dish or
heavy-based saucepan, and fry
gently over a low heat until soft,
but not coloured.
2 Drain both jars of peppers over
a bowl to catch the liquid. Put a
quarter of the peppers in a food
processor with the chipotle paste,
vinegar, cocoa, dried herbs and
spices. Whizz to a purée, then stir

78 bbcgoodfood.com OCTOBER 2023

into the softened veg and cook for
a few mins.
3 Add the tomatoes and refried
beans with 1 can water and the
reserved pepper liquid. Simmer for
1 hr until thickened, smoky and the
tomato chunks have broken down.
4 At this stage you can cool and chill
the sauce if making ahead. Will keep
chilled for two days or frozen for
three months. Reheat until piping
hot. Otherwise, add the kidney and
black beans, and the remaining
roasted peppers, cut into bite-sized
pieces, then reheat. Once bubbling
and the beans are hot, season to
taste before serving.
GOOD TO KNOW healthy • low fat • low cal • fibre •
vit c • iron • 3 of 5-a-day • gluten free
PER SERVING 324 kcals • fat 6g • saturates 1g •
carbs 42g • sugars 11g • fibre 19g • protein 17g •
salt 1.4g

Are beans the
answer to our and
the planet’s health
problems? Find
out with Sheila
Dillon, host of The
Food Programme.
Search ‘The Food
Programme
Beans’ on BBC
Sounds to find the
two-part series.

le r
saobe
t
onOc

26

coming next month

Make it meaningful and treat
your loved ones over the holidays
• Chilli jam pigs-in-blankets
• Truffle & parmesan roasties
recipe calendar
• Mincemeat flapjacks
with next
month’s
issue!

Free

Subscribe
now to never
miss an issue

Freeze-ahead
entertaining

Don’t forget

Brilliant
bakes

Edible
gifts

Tom Kerridge’s
baked cheese

You can download every issue on your iPad and mobile

As well as being energy-efficient, an air-fryer makes it
easier to experiment with flavours and textures – try
these simple, quick recipes to liven up your meals
recipes SAMUEL GOLDSMITH photographs GARETH MORGANS

Air-fryer fish tacos
MAKES 8 PREP 20 mins
COOK 10 mins EASY

600g sustainable firm white fish,
such as hake or pollock, cut into
bite-size pieces
½ tsp each chilli powder, ground
cumin and ground coriander
1 tsp smoked paprika
½ tsp dried oregano
8 small corn or wheat tortilla wraps
chilli sauce, to serve
For the slaw
¼ red cabbage, finely shredded
1 lime, juiced, plus extra
wedges to serve
1 carrot, grated
For the avocado
1 large or 2 small ripe avocados,
peeled and stoned
½ lime, juiced
For the salsa
2 large, ripe tomatoes,
finely chopped
½ small cucumber, finely chopped
½ small bunch of coriander,
finely chopped
½ lime, juiced

1 Put the fish in a medium bowl
with the spices, 1/2 tsp salt, a few
cracks of black pepper and the
oregano, then toss to combine.
2 Combine the slaw ingredients
and give them a scrunch with
your hands. Set aside. Mash the
avocado and lime juice together
in a bowl with a pinch each of salt
and freshly ground black pepper.
Set aside along with the slaw.
Next, mix all the salsa ingredients
together in another bowl with a
pinch each of salt and pepper.
3 Heat the air-fryer to 180C and
cook the fish for 8-10 mins until
just cooked through. Warm the
wraps following pack instructions.
4 Divide the fish between the
wraps, then top with the slaw,
avocado, salsa and a drizzle of
chilli sauce, and serve with lime
wedges for squeezing over,
if you like.
GOOD TO KNOW vit c • 2 of 5-a-day
PER SERVING 246 kcals • fat 8g • saturates 2g •
carbs 24g • sugars 4g • fibre 5g • protein 17g •
salt 1.1g

80 bbcgoodfood.com OCTOBER 2023

cook smart

OCTOBER 2023 bbcgoodfood.com 81

Air-fryer sweetcorn
fritters
MAKES 10-12 PREP 15 mins
COOK 12 mins EASY V

175g plain flour
1 ½ tsp baking powder
½ tsp garlic powder
1 tsp smoked paprika
100ml milk
2 eggs, beaten
½ small bunch of parsley,
finely chopped
4 spring onions, finely chopped
500g sweetcorn (see tip below)

1 Combine the flour, baking powder,
garlic powder, paprika and a good
pinch each of salt and freshly
ground black pepper in a large bowl.
Gradually whisk in the milk and
eggs until you have a smooth, thick
batter. Mix in the parsley, spring
onions and sweetcorn. Make
10-12 fritters by taking a spoonful
of the mixture (around the size of
a golf ball) and flattening down.
Put on a tray or plate.
2 Put a layer of baking parchment
in the base of the air-fryer basket.
Heat the air-fryer to 200C and
cook the fritters in batches for
12-15 mins, turning after 8 mins
until golden and set.
PER SERVING (12) 101 kcals • fat 2g • saturates 1g •
carbs 15g • sugars 2g • fibre 2g • protein 4g • salt 0.2g

tip
If using frozen sweetcorn,
you can mix it in from frozen.
If using canned, make sure
you’ve drained it well, as
extra liquid will change
the texture.

82 bbcgoodfood.com OCTOBER 2023

cook smart

Air-fryer chicken nuggets
SERVES 4 PREP 20 mins
COOK 10 mins EASY

50g plain flour
½ tsp garlic powder
½ tsp smoked paprika
1-2 eggs, beaten
120g panko breadcrumbs
3 chicken breasts (about 600g),
cut into bite-size pieces
ketchup, to serve

cracks of freshly ground black
pepper on a plate. Tip the beaten
egg onto another plate and the
breadcrumbs onto a third.
2 Toss the chicken pieces in the
flour mix, then the egg, and finally
the breadcrumbs. Set aside on a tray.
3 Heat the air-fryer to 200C, then
cook the chicken nuggets in a single
layer (you may need to do this in
batches) for 10-12 mins until cooked
through and golden brown. Serve
with ketchup, if you like.

Are low-energy
cookers a fad or
for life? Find out
on Radio 4’s The
Food Programme.
Search ‘The Food
Programme
Slow Cooker’
on BBC Sounds.

&
For more air-fryer
recipes, pick up
a copy of our AirFryer magazine,
see page 48.

PER SERVING 345 kcals • fat 6g • saturates 2g •
carbs 31g • sugars 1g • fibre 2g • protein 41g • salt 1.3g

Shoot director FREDDIE STEWART | Food stylist TROY WILLIS | Stylist LAUREN MILLER

1 Combine the flour, garlic powder,
paprika, 1/2-1 tsp salt and a few

OCTOBER 2023 bbcgoodfood.com 83

advertisement feature

Food that
loves you
back NEW

SHOP THE
RANGE

Looking for food that’s both delicious
and nutritious? You’ll be spoilt for choice
with Holland & Barrett’s new range

W

e all know that the
foods that are considered
to be good for us don’t
always taste so great. That’s why
Holland & Barrett’s dedicated
team of nutritionists and expert
chefs have developed a brand-new
range with hundreds of products
that are full of goodness but don’t
compromise on taste.
It’s food that loves you back.
From store cupboard staples

such as plant-packed pasta sauce
with eight different kinds of
vegetables, to mouth-watering
treats, like trail mix with sour
cherries and cranberries, the
range is bursting with benefits.
There’s even a selection of chilled
products to choose from, including
fruit smoothies and sizzlingly
succulent plant-based sausages,
plus a wonderfully creamy plantbased alternative to blue cheese.

advertisement feature

REAP THE BENEFITS
When you’re browsing Holland
& Barrett’s food range, keep an
eye out for exciting new products
that have been designed to
support specific wellness goals,
from the Energy* Kombucha to
the Immunity** Berry Bites.
If gut support is high on your
agenda, you could try the Tummy
Love Gut*** nut butter. Meanwhile,
the raspberries in 85 per cent
dark chocolate contain vitamin
C and MitoHeal®. There are also
plant-powered snacks, such as
the delicious Strawberry & Peach
Fruitfetti and the zingy Cherry
Tomato Crisps.

Shop the range now at your local
Holland & Barrett store or online
at hollandandbarrett.com

All images are serving suggestions only.
Subject to availability. Chilled food products are not currently available online. *with vitamin B12 which
contributes to the reduction of tiredness and fatigue. **with Vitamin C that contributes to the normal function
of the immune system. ***with calcium that contributes to the normal function of digestive enzymes.

PLANT POWER
Better still, Holland & Barrett
is proud to be the first high
street retailer to include plant
points on its food labels. It’s often
recommended that we should eat
at least 30 plant-based ingredients
a week to support our overall
well-being. So, if you’re looking
to get more plants into your diet,
these points are an easy way
to track how many you’ve eaten.
Of course, you might need a bit
of help choosing the right products,
which is why Holland & Barrett’s food
experts are always on hand to assist
you in-store or online. Simply speak
to a member of the team to get free
personalised advice, so you can find
the best nutritional solutions for you.

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

Reclaim your
Treat friends and family to something special, make
a delicious chicken curry, or go out to nearby food and drink
events. Plus, get ahead for Christmas with our mince pie rum
OCTOBER 2023 bbcgoodfood.com 87

Tom Kerridge’s
Tom proves that homemade is best
with this bake for the biscuit jar
photographs MYLES NEW

W

e’re all being told to eat
fewer processed foods,
which I think is pretty
easy to do when it comes to main
meals and dinners – but I think
the things people struggle with
most are the sweet treats. If you
take the time to bake something

for the biscuit tin once a week,
you’re safe in the knowledge
that you’ll have something
homemade when you get a
craving. Here are my comforting
cookies – they’ve been made
to look like shop-bought, but
taste so much better.

If you take the time to bake something for the biscuit
tin once a week, you’re safe in the knowledge you’ll
have something homemade when you get a craving

Our contributing editor Tom Kerridge is a BBC presenter, chef-owner of
restaurants in London and Marlow and cookbook author. You can also listen
to Tom on the BBC Good Food Podcast at bbcgoodfood.com/podcast.
@ChefTomKerridge

88 bbcgoodfood.com OCTOBER 2023

weekend

OCTOBER 2023 bbcgoodfood.com 89

weekend

Chill the cookie dough to get ahead,
but also to develop its flavour
– I recommend making it the
day before baking.
MAKES 12 PREP 20 mins plus at least
3 hrs chilling COOK 15 mins EASY
V Gunbaked dough only

125g unsalted butter, softened
150g light brown soft sugar
1 tsp vanilla extract
1 egg
2 tbsp whole milk
2 tbsp cocoa powder
200g self-raising flour
¼ tsp bicarbonate of soda
200g white chocolate, chopped
into small chunks

1 Beat the butter and sugar together
in a bowl using an electric whisk
or using a stand mixer, until the
mixture is light and fluffy. Beat in
the vanilla, egg and milk until just
combined. Sift over the cocoa, then
stir in the flour, bicarb and 1 tsp sea
salt flakes until a dough forms.
Fold in the white chocolate chunks,
then chill the dough for at least
3 hrs, or up to 24 hrs.

2 Heat the oven to 180C/160C fan/
gas 4 and line two large baking
sheets with baking parchment.
Divide the dough into 12 portions
(weighing about 60g each) and roll
each one into a ball. The unbaked
dough balls can be frozen for up
to three months (see tip, right).
Arrange six balls over each baking
sheet, leaving space between for
spreading. Bake for 10 mins, remove
from the oven and sprinkle over
more sea salt. To neaten your
cookies, you can put a larger round
biscuit cutter or glass over the
warm cookies on the baking tray,
and gently swirl in a circular motion
to round out the edge of the cookies.
3 Bake for 5 mins more for
soft cookies, or if you prefer a
firmer cookie, add a few extra
minutes to the baking time. Leave
to cool on the baking sheets for
10 mins, then transfer to a wire
rack to cool until just warm, or
leave to cool completely. Once
completely cool, will keep in an
airtight tin for a few days.
PER SERVING 288 kcals • fat 15g • saturates 9g •
carbs 34g • sugars 22g • fibre 1g • protein 4g
• salt 0.9g

DISCOVER THE WEEKLY
BBC GOOD FOOD PODCAST
Subscribe now and listen
Discover our podcast every Tuesday, where hosts
including Tom Kerridge quiz cooks, chefs and
producers about their favourite dish. Plus, on
Thursday, cook along with us in our bonus recipe
episode. Listen wherever you get your podcasts.

90 bbcgoodfood.com OCTOBER 2023

5 more ideas
yGiant cookie
To transform the dough
into a giant sharing
cookie, butter a 25cm
ovenproof frying pan,
spoon in the cookie
dough and flatten into
an even layer using the
back of the spoon. For a
gooey dessert, bake for
20 mins, then scoop
warm straight from the
pan and serve with ice
cream, if you like. For a
firmer cookie, bake for
30 mins, then leave to
cool completely before
cutting into wedges.
yChocolate chip
For a more traditional
cookie dough, omit the
cocoa powder and swap
the white chocolate
for some chunks of
dark chocolate.

yChocolate & nut
While these cookies are
just chocolate, nuts are
a nice addition. For this
amount of dough, you
can add about 100g
toasted hazelnuts,
almonds or pecans,
roughly chopped.
yFlour power
Use a mixture of
50g rye, spelt or
wholemeal flour,
150g self-raising
flour and an extra
pinch of bicarbonate
of soda for a dough
with a nuttier flavour.
yDouble & freeze
The unbaked balls of
dough can be frozen,
then baked straight
from the freezer – add
5 mins to the bake time.

Shoot director and stylist LAURIE NEWMAN | Food stylist HELEN UPSHALL

Double chocolate
chip cookies

Enjoy delicious dining
in historic Bath
Enjoy a two-night stay in a landmark
hotel from just £319 for two people*

The Grade I-listed Francis Hotel is one of
Bath’s most prestigious and historic hotels.
Located in the heart of the city, it is within
walking distance of all the main tourist
attractions, including Thermae Bath Spa,
the Royal Crescent, Bath Abbey and the
main shopping precinct.
Readers of BBC Good Food are invited
to enjoy a two-night gourmet stay, with
prices from just £319* per couple, saving
up to a third of the usual cost.

Price includes
Full English or continental breakfast

each morning
Free local artisan chocolates

holidays

From

£319*

This imposing and characterful hotel
has 98 individually designed bedrooms,
and includes everything you need for
a mini-break, including British-made
organic toiletries.
At the Boho Marché brasserie, you can
savour Mediterranean dishes with a subtle
twist. The new menu features moules frites
with chorizo, and fresh grilled seabass with
brown shrimp beurre blanc. To round off
your meal, try the crowd-pleasing
chocolate fondant with vanilla ice cream.
Parking is also available at the hotel**, so
you can leave the car behind and step out
to explore the city’s rich cultural heritage
at your leisure.

Three-course evening meal on

one evening

Exclusive offer for BBC Good Food readers

For more information or to book,
visit francishotel.com/good-food using offer code ‘GF23’
For further hotel information, please visit: francishotel.com
Terms & conditions *Offer is subject to availability and is priced based on two adults sharing a classic double/twin room and is valid until 31 March 2024, excluding Christmas, New Year and the Bath Christmas markets in December.
A £50 supplement will be added to stays over a weekend. **£20 per night parking charge. Prices are correct at time of printing. For full terms and conditions, visit francishotel.com/good-food

OCTOBER 2023 bbcgoodfood.com 91

Make your weekend
Relax and enjoy some time in the kitchen cooking
something special for friends or family
recipes AILSA BURT photographs KIM LIGHTBODY

Friday night
treat

Baked pork, apple
& cheddar meatballs, p94
92 bbcgoodfood.com OCTOBER 2023

weekend

Slow-cooker
Sunday lunch

Quince-glazed brisket
with hasselback potatoes,
p94

OCTOBER 2023 bbcgoodfood.com 93

If you're out of
milk, use water
to soak the
breadcrumbs for
the meatballs.

Quince-glazed brisket
with hasselback potatoes

Cardamom & coffee
streusel cake

SERVES 4 PREP 30 mins
COOK 1 hr EASY G

SERVES 6-8 PREP 25 mins
COOK 8 hrs 40 mins EASY

MAKES 16 squares PREP 30 mins
COOK 40 mins EASY V

75g dried breadcrumbs
2 tbsp milk
3 eating apples, grated
125g extra mature cheddar
500g pork mince
2 tsp dried mixed herbs
1 tsp garlic granules
1 tsp onion granules
1 egg, beaten
crusty bread and salad, to serve
For the sauce
1 tbsp olive oil
25g unsalted butter
3 large garlic cloves, crushed
½-1 tsp chilli flakes (optional)
680g passata
small handful of basil,
roughly chopped
1 tsp caster sugar

2kg flat piece of beef brisket
1 garlic bulb, halved
4 shallots, halved (no need to peel)
small bunch of thyme
1 tbsp black peppercorns
800ml-1 litre hot beef stock
1kg small waxy potatoes, such as
Charlotte or La Ratte
2 tbsp olive oil
50g unsalted butter
50g plain flour
steamed greens, to serve
For the glaze
120g membrillo quince paste
1 tbsp Worcestershire sauce
2 tbsp apple cider vinegar
30g dark brown soft sugar

100g salted butter, plus extra
for the tin
225g plain flour
1 ½ tsp baking powder
2 tsp espresso powder
1 tsp ground cardamom
150g golden caster sugar
50g light brown soft sugar
2 eggs
200g soured cream
1 tsp vanilla extract
For the streusel
60g plain flour
1 tsp espresso powder
75g light brown soft sugar
½ tsp ground cardamom
60g salted butter, cubed
For the filling
150g light brown soft sugar
2 tbsp plain flour
½ tsp ground cardamom
1 tsp espresso powder

1 Tip the breadcrumbs, milk and
apples into a bowl and set aside for
5 mins. Meanwhile, cut about 100g
of the cheese into 20 small cubes.
Coarsely grate the rest. Tip the
mince, herbs, garlic and onion
granules and the beaten egg into
the breadcrumb mixture. Season
well and mix together using your
hands. Form into 20 balls, weighing
40-45g each, then flatten. Press a
cube of cheese into the centre of
each one and roll into a ball again
to enclose the cheese. Will keep
covered and chilled for up to 24 hrs,
or frozen for up to three months. To
freeze, arrange on a baking tray lined
with baking parchment, freeze until
solid, then tip into a freezer bag.
2 Heat the oven to 220C/200C fan/
gas 7. Heat the oil and butter in an
ovenproof frying pan over a low heat
and cook the garlic and chilli for
2 mins. Pour in the passata, then
swill out the jar with a little water
and add that too. Stir in the basil
and sugar. Season and bring to a
simmer. Nestle the meatballs in the
sauce and bake for 25-30 mins until
just cooked through. Sprinkle over
the grated cheese. Reduce the oven
to 200C/180C fan/gas 6 and bake
for 15-20 mins more until the
cheese has melted. Serve with
plenty of crusty bread and salad.
GOOD TO KNOW calcium • 2 of 5-a-day
PER SERVING 597 kcals • fat 34g • saturates 15g •
carbs 32g • sugars 18g • fibre 3g • protein 40g • salt 1.9g

94 bbcgoodfood.com OCTOBER 2023

1 Put the brisket in a large slow
cooker and nestle in the garlic,
shallots and thyme. Scatter over the
peppercorns. Pour over enough
stock to cover the brisket. Cover and
cook on high for 6-8 hrs until tender.
2 Mix the ingredients for the glaze
together with 150ml water in a
small pan. Warm gently, stirring
occasionally, until the paste has
melted. Set aside. One by one, put a
potato between the handles of two
wooden spoons and make cuts, a
few millimeters apart, until your
knife reaches the spoon handles.
Toss the prepared potatoes in a
large roasting tin with the olive
oil and some seasoning.
3 Carefully drain the liquid from the
brisket, reserving it for the gravy,
and transfer to the tin with the
potatoes. Season. Heat the oven to
200C/180C fan/gas 6. Brush the
glaze over the brisket and roast for
30-40 mins, spooning the glaze over
every 10 mins until sticky.
4 To make the gravy, melt the butter
in a saucepan. Once foaming, stir in
the flour. Cook for 2-3 mins until
lightly golden, then whisk in the
reserved cooking juices, a little at a
time. Bring to a simmer and bubble
for 5-10 mins to thicken. Season,
then strain, discarding the shallots,
garlic and herbs. Serve with the
brisket, potatoes and greens.
GOOD TO KNOW iron
PER SERVING (8) 702 kcals • fat 36g • saturates 15g •
carbs 41g • sugars 13g • fibre 4g • protein 50g • salt 0.5g

1 Butter a 20cm square cake tin and
line with baking parchment. For the
streusel, mix the flour, espresso,
sugar and cardamom in a bowl.
Rub in the butter until the mixture
resembles coarse breadcrumbs,
then press bits together – you want
a mixture of large and small crumbs.
Chill until needed. Combine the
filling ingredients and set aside.
2 Heat the oven to 180C/160C fan/
gas 4. For the cake, mix the flour,
baking powder, espresso and
cardamom together in a bowl and
set aside. Beat the butter and both
sugars together in a separate bowl
using an electric whisk until
creamy, about 4-5 mins. Add the
eggs one at a time, beating well
after each addition, then beat in
the soured cream and vanilla until
smooth. Fold in the flour mixture.
Spoon half the batter into the tin,
then sprinkle over the filling. Dollop
over spoonfuls of the cake batter
and smooth out. Sprinkle over the
streusel and bake for 35-40 mins
until a skewer inserted into the
centre comes out clean. Cool in the
tin for 20 mins, then remove to a
wire rack to cool completely. Cut
into squares. Will keep in an airtight
container for up to five days.
PER SERVING 290 kcals • fat 12g • saturates 7g •
carbs 42g • sugars 27g • fibre 1g • protein 3g • salt 0.4g

Shoot director FREDDIE STEWART | Food stylist PIP SPENCE | Stylist LUIS PERAL

tip

Baked pork, apple
& cheddar meatballs

weekend

Saturday
afternoon
bake

OCTOBER 2023 bbcgoodfood.com 95

Brunch
with
friends

tip
If you can’t
get buttermilk,
combine 1 tbsp
lemon juice
with 235ml milk
and set aside
for 5 mins until
curdled – it’s then
ready to use.

96 bbcgoodfood.com OCTOBER 2023

weekend

Chipotle & honey
cornbread with
black bean salsa
SERVES 8 PREP 30 mins
COOK 30 mins EASY V

100g unsalted butter
175g plain flour
300g cornmeal or fine
ground polenta
2 tsp baking powder
½ tsp bicarbonate of soda
1-2 tsp chipotle chilli flakes, to taste
250ml buttermilk
60ml vegetable oil
4 tbsp honey
2 eggs
grilled streaky bacon and poached
eggs, to serve (optional)
For the black bean salsa
2 x 400g can black beans, drained
and rinsed
4 spring onions, finely sliced
20g coriander, finely chopped
150g feta, crumbled
2 avocados, peeled, stoned and
cut into 1cm cubes
4 tbsp extra virgin olive oil
1 lime, juiced

1 Heat the oven to 200C/180C fan/
gas 4. Melt the butter in a 23cm
cast iron frying pan or shallow
flameproof casserole. Tip the butter
into a bowl and set aside to cool
slightly. Meanwhile, tip the flour
into a large bowl and mix in the
cornmeal, baking powder, bicarb,
chilli flakes and 1 tsp fine sea salt.
Pour the buttermilk into a jug and
whisk in the oil, 3 tbsp of the honey
and the eggs until combined. Make a
well in the dry ingredients and pour
in the buttermilk mixture. Stir just
until no dry pockets remain and the
mixture is smooth – don’t overmix.
Stir in the melted butter, then
pour into the frying pan. Bake for
25-30 mins until golden and a
skewer inserted into the centre
comes out clean. Drizzle over the
remaining 1 tbsp honey.
2 Meanwhile, to make the salsa,
combine all the ingredients except
the lime juice. Add the lime juice to
taste. Season and set aside. Serve
the cornbread warm in wedges,
with the salsa on top and poached
eggs and bacon on the side, if you like.
GOOD TO KNOW fibre • 1 of 5-a-day
PER SERVING 654 kcals • fat 35g • saturates 12g •
carbs 64g • sugars 11g • fibre 8g • protein 17g • salt 1.6g

OCTOBER 2023 bbcgoodfood.com 97

Join the
The Friday night curry is a tradition, and these three
recipes will soon become your new favourites
photographs KIM LIGHTBODY

Jamaican curry chicken
In Jamaica, curry is up there with soups and stews as a daily staple. The dish
is a lingering legacy of the indentured Indian population who came to the shores
of the Caribbean. The most popular curries are those laden with chicken. For best
results, marinate for as long as possible. Riaz Phillips

SERVES 4 PREP 20 mins plus
marinating COOK 50 mins EASY

700g boneless chicken (thigh or
breast), cut into chunks
1 lime or lemon, juiced (optional)
1 tbsp vinegar of your
choice (optional)
4 tbsp oil of your choice, for frying
2 carrots, cut into 1.5cm rounds or
finely chopped
300g potatoes (ideally Irish or
Russet), cut into 3-4cm pieces
400ml can coconut milk
1 tsp dark soy sauce (optional)
½ tsp brown sugar (optional)
1 tbsp coriander leaves,
roughly chopped
avocado, cooked white rice and
Caribbean roti, to serve
For the marinade
1 white onion, chopped
1 spring onion, sliced
3 garlic cloves, crushed
1 scotch bonnet pepper, chopped
(deseeded if you prefer less heat),
or 1 tsp chilli powder

6 pimento seeds, crushed, or
1 tsp allspice
1 tsp grated ginger
1 tbsp all-purpose seasoning
1 tsp ground cumin
½ tsp ground turmeric (optional)
2 tbsp Jamaican or mild
curry powder

1 Put the chicken in a large bowl,
add the lemon or lime juice and
vinegar, and cover with cold water.
Massage the mixture into the
chicken, then drain. This step is
optional, but traditional in Jamaica.
2 Put all the marinade ingredients
and 1 tsp salt in a clean bowl along
with the chicken. Using your hands,
combine all the ingredients to
coat the chicken. Cover and leave
to marinate for at least 30 mins,
or ideally in the fridge overnight.
3 Heat the oil in a heavy pot or pan
over a medium heat. Gently scrape
the contents of the marinade bowl
into the pan and set the bowl aside.
Fry the chicken until light brown,

98 bbcgoodfood.com OCTOBER 2023

about 3 mins each side. Tip in the
carrots and potatoes, and stir for
2 mins more.
4 Pour 400ml hot water into the
marinade bowl, swill it around and
pour this into the pan. Add the
coconut milk so it covers the
chicken, then stir in the soy sauce,
if using. Turn the heat up to high
until the liquid starts to bubble,
then reduce the heat to low and
simmer, covered, for 30 mins.
Remove the lid and cook for
10-15 mins more until the sauce is
your desired consistency. Season
with black pepper and the sugar,
if using, to taste. Scatter over the
coriander and serve with avocado,
white rice and roti, if you like.
GOOD TO KNOW fibre • iron • 1 of 5-a-day
PER SERVING 615 kcals • fat 40g • saturates 19g •
carbs 22g • sugars 7g • fibre 6g • protein 38g •
salt 2.2g

weekend

OCTOBER 2023 bbcgoodfood.com 99

Chicken pasanda

SERVES 4 PREP 30 mins
COOK 30 mins EASY

200g natural yogurt
½ tsp ground turmeric
½ tsp chilli powder
4 garlic cloves, grated
2 ½cm piece of ginger, peeled
and grated
8 boneless, skinless chicken thighs,
cut into bite-size pieces
handful of coriander, finely chopped
handful of flaked roasted almonds
cooked rice or naan, to serve
For the curry sauce
50g blanched almonds
100ml whole or almond milk
4 tbsp sunflower oil
4 cardamom pods
1 cinnamon stick
4 onions, finely chopped
4 garlic cloves, grated
2 ½cm piece of ginger, peeled
and grated
1 red chilli, thinly sliced, plus extra to
serve (optional)
½ tsp ground turmeric
2 tsp ground coriander
1 tsp garam masala
2 tbsp double cream

2 Tip the blanched almonds into
a heatproof bowl and pour over the
milk. Warm it in the microwave for
1 min, then set aside for 30 mins.
3 Heat the oil in a pan over
a medium heat and sizzle the
cardamom and cinnamon for a few
seconds before adding the onions.
Cook over a low-medium heat for
5-6 mins until lightly golden. Add
the garlic, ginger and chilli, and
cook for 1 min before adding the
spices and 1/2 tsp salt. Cook for
2 mins, stirring until fragrant.
4 Blitz the almond and milk mixture
to a paste using a food processor or
hand blender. Add this to the onion
mixture and pour in 300ml water.
Cook for 1 min until heated through,
then add the marinated chicken.
Bring to the boil, cover and cook
for 15-20 mins until the chicken is
cooked through. Reduce the heat to
low and add the cream and most of
the coriander, and mix well. Warm
through for 1 min. Sprinkle over
the flaked almonds, extra chilli (if
using) and coriander, and serve
with rice or naan.
GOOD TO KNOW calcium • 1 of 5-a-day • gluten free

1 Put the yogurt, spices, garlic,
ginger and 1/2 tsp salt in a large bowl,
and mix well. Stir in the chicken,
making sure it’s well coated. Cover
and leave to marinate for 30 mins
while you make the curry sauce.

100 bbcgoodfood.com OCTOBER 2023

PER SERVING 586 kcals • fat 40g • saturates 11g •
carbs 20g • sugars 15g • fibre 4g • protein 34g •
salt 2.2g

Shoot director FREDDIE STEWART | Food stylist PIP SPENCE | Stylist LUIS PERAL

Chicken pasanda is a mild, creamy and aromatic
chicken curry. I marinate the chicken in yogurt
with gentle spices and lots of ginger and garlic for
an intense flavour. It’s guaranteed to become a new
family favourite. Chetna Makan

weekend

OCTOBER 2023 bbcgoodfood.com 101

weekend

SERVES 4 PREP 20 mins
COOK 30 mins EASY

2 tbsp vegetable oil
400ml can coconut milk
4 boneless chicken thighs (about
250g), cut into chunks or sliced
1 courgette, cut into 1.5cm rounds
or roughly chopped
1 aubergine, roughly chopped
100g bamboo shoots, sliced
1 tsp sugar
1 tsp fish sauce
½ tbsp oyster sauce
½ tsp lemon juice
cooked jasmine rice and 1 sliced red
chilli, to serve
For the red curry paste
3 dried arbol chillies, soaked in
water for 10 mins, deseeded
½ red chilli, sliced
10g coriander, stems sliced, leaves
picked and reserved to serve
1 lemongrass stalk, thinly sliced
½ lime, zest pared
5g galangal, peeled and
roughly chopped
1 shallot, roughly chopped
2 garlic cloves, crushed
2 tbsp vegetable oil
½ tbsp paprika
1 tsp shrimp paste (optional)

Thai red
chicken curry
If you’re after a quick and
easy Thai dish, it’s got to be
a red curry. The flavours are
so well balanced, it will make
you fall in love with Thai
food even more.
Marni Xuto

1 Blend all the curry paste
ingredients together in a food
processor with 2 tbsp water and
1
/4 tsp salt until smooth.
2 Heat the vegetable oil in a medium
saucepan over a medium heat and
fry the curry paste for 2-3 mins
until fragrant. Spoon in 3 tbsp of the
coconut milk and tip in the chicken.
Cook, stirring, until the chicken
has browned but is not completely
cooked. Stir in the rest of the
coconut milk, the courgette,
aubergine and bamboo shoots.
Bring to the boil and simmer for
15 mins. Stir in the sugar, fish sauce,
oyster sauce and lemon juice.
Serve with fluffy jasmine rice and
scatter over the coriander leaves
and sliced red chilli.
GOOD TO KNOW fibre • 2 of 5-a-day • gluten free
PER SERVING 444 kcals • fat 33g • saturates 17g •
carbs 12g • sugars 8g • fibre 8g • protein 20g •
salt 0.9g

102 bbcgoodfood.com OCTOBER 2023

SUBSCRIBE BY 26 SEPTEMBER TO GET THE NOVEMBER ISSUE!

Try O magazine for just £5

Subscribe to O, BBC Good Food’s sister magazine, and get your first five issues for only £5*.
Each issue is packed with thoroughly tested recipes; restaurant recommendations; drinks,
health and interior features; and expert tips to level up your cooking skills

Just

an issue

Enjoy these great subscriber benefits
Save money on the usual shop price
The convenience of free delivery, direct to your door
Delivered in plastic-free, recyclable paper packaging
Unlock digital access to O’s guide to making sourdough
Discount on tickets to BBC Good Food Shows
Get subscriber-only discounts on the O shop (shop.Omagazine.com)

3 EASY WAYS TO SUBSCRIBE
SCAN THE QR CODE and subscribe right away
ORDER ONLINE at buysubscriptions.com/OLGF1023
CALL US on 03330 162 127** and quote OLGF1023
TERMS AND CONDITIONS *This offer is open for UK delivery addresses by Direct Debit only. You will pay £5 for your first 5 issues, then £22.50 every six issues. You will be notified of any future price changes before they
take effect. This offer ends on 17 October 2023, subscribe by 26 September to start your subscription with the November issue. Standard UK subscription price: £77.87/Europe and Republic of Ireland: €80/Rest of the
World: US$107/USA and Canada: US$126/Australia and New Zealand: A$128. Usual UK cover price is £5.99. **Calls from landlines will cost up to 9p per minute. Call charges from mobile phones will cost between
3p and 55p per minute but are included in free-call packages. For overseas subscriptions, please call +44 (0)1604 973 735. Please visit buysubscriptions.com/contact for customer service opening hours.

holidays

From
£559pp*

Dine at Raymond Blanc’s
Le Manoir with a one-night stay

for one-night
stay

Stays from October-December 2023

L

e Manoir aux Quat’Saisons, a
Belmond Hotel, is a quintessentially
English estate with a lavender-lined
path leading to a beautiful Oxfordshire
manor house. This hotel is the vision of
two-Michelin-starred French chef Raymond
Blanc, so inside you’ll find French
flourishes, especially in the food.
The 32 individually designed guest
rooms reflect the finest influences from
around the world in the décor and
furnishings, each inspired by
Raymond’s extensive travels.
As chef-patron, Raymond has created
an exceptional culinary experience at
Le Manoir. As autumn arrives, the pretty
orchards and gardens turn to vibrant gold
and red, and the chefs create menus that
showcase the finest ingredients harvested
from the gardens.
Enjoy this unique gourmet experience
for yourself with a five-course dinner in the
Michelin-starred restaurant. You’ll also have
a guided tour of the gardens and orchards
with a senior gardener, giving you an
insight into the varieties grown there.

The highlights
Prepare your tastebuds for a journey

through the flavours of autumn with
an incredible five-course tasting menu.
The chefs will craft exquisite dishes that
showcase the finest ingredients.
Garden tour with a senior gardener
The vegetable and herb gardens at
Le Manoir provide the kitchen and
acclaimed Raymond Blanc Cookery
School with supremely fresh, organic
produce. You’ll get to tour these gardens
and learn more about their sustainable
growing practices.
Stay in a uniquely designed room.

Each of the manor house’s bedrooms

has been decorated with influences
from Raymond’s travels. You might
find Toile de Jouy wallpaper or Chase
Erwin fabrics.

What’s included
A welcome glass of champagne on arrival.
One-night stay in a deluxe room, or you

can upgrade to a suite.
Five-course autumnal dinner with coffee

and petits fours.
Breakfast in L’Orangerie or in guest’s room.
A guided tour of the 11 gardens and
orchards with a senior gardener.

TO BOOK
Call 03301 732 550 and quote GF MANOIR, or for more
information visit gf.tripsmiths.com/lemanoir
Exclusive offer for BBC Good Food readers: All bookings will receive
two free standard tickets to one of the BBC Good Food Shows**
For more great offers from BBC Good Food, visit bbcgoodfood.com/reader-offers
Terms & conditions *From price is per person, based on two people sharing a deluxe room for a one-night stay. Offer subject to availability and valid for Sunday to Thursday night stays between October-December 2023
and blackout dates may apply. Price and itinerary correct at time of print but may be subject to change. Deposit required. Supplements available for extra nights and upgraded rooms. Local charges such as tourist tax
may apply. Travel insurance is not included and should be taken out at time of booking. Images used may not reflect your actual tour experience. This holiday may be sold through other selected brands. Tour is operated
by and subject to the booking conditions of Belmond. **BBC Good Food Show tickets: BBC Good Food (published by Immediate Media Company London Limited) will contact you after your holiday to arrange tickets for
your chosen show (excludes Saturday entry). Please see BBC Good Food’s privacy policy at policies.immediate.co.uk/privacy for details of how your personal information may be used to make these arrangements.

104 bbcgoodfood.com OCTOBER 2023

weekend

Get out

Newport Food Festival
13-15 October, Newport
Join a weekend of celebration,
starting with a festival supper on
Friday (a pre-paid, ticketed event).
On Saturday, you can potter around
the food market and watch chefs
doing demonstrations, then enjoy
street food with live music on Sunday.
Where: Newport city centre
Tickets: Free (Saturday and Sunday);
£45 for festival supper on Friday.
newport.gov.uk/newportfoodfestival

Sample local delicacies and enjoy fun
activities at events around the UK

Arnprior Farm
Pumpkin Patch

compiled by RACHEL GUNTER

Reclaim your

weekend
Explore &
experience

9-29 October, Stirling
Scotland’s original pumpkin festival
is a great family day out. As well as
pumpkin picking, there’ll be quadriding, face-painting and a bouncy
castle to keep little ones entertained,
plus plenty of food and drink to enjoy.
Where: Arnprior Farm, Stirling
Tickets: £5 per car – the ticket can
be exchanged for a pumpkin.
arnpriorfarm.com/see/pumpkin-patch

Belfast International
Arts Festival
12 October-5 November, Belfast
The city’s longest-running arts festival
returns, showcasing homegrown
talent and international artists across
theatre, dance, music, literature, visual
arts and film, so there’s something for
everyone. Visit the website (below) for
suggestions on where to eat and drink.
Where: Venues across Belfast
Tickets: Various prices
belfastinternationalarts
festival.com/2023-festival

CURLYTREATS Festival
7 October, London
Held during Black History Month,
CURLYTREATS Festival celebrates
black hair, history, food and culture.
Exhibits include the School of Afro
Hair, the Black British Book Fair and
the AfroEats Village, an outdoor food

bazaar where you can enjoy
African and Caribbean cuisine.
Where: Novotel Hotel West
& The Podium, Hammersmith
Tickets: Free tickets, with optional
access to individual paid events.
curlytreats.co.uk

Be the first to hear about Immediate
Live events by signing up to the
newsletter at immediatelive.com/
sign-up

Manchester Oktoberfest
13-14 October, Manchester
There are Oktoberfest events up
and down the UK, but Manchester
is consistently considered one of
the best. This year marks the 10th
anniversary, so expect it to be
bigger and better than ever before.
Where: Platt Fields Park
Tickets: Starting at £10.
manchester-oktoberfest.co.uk

OCTOBER 2023 bbcgoodfood.com 105

B R I TA I N ’ S R E G I O N A L H E R O E S

Bath buns
Hailing from the Roman city, this bake is served
with jam, cream and a pot of tea
First appearing in the 18th
century, Bath buns are often
credited to Dr William Oliver,
who served them to his patients
for nourishment. (He eventually
replaced them with less fattening
crackers called Bath Olivers.) The
dough is enriched with butter and
eggs, and sometimes includes dried
fruit. They’re finished with a
sprinking of crushed sugar or
sugar pearls, and traditionally
served with tea. Bath resident
Jane Austen was said to be a fan.
MAKES 12 PREP 20 mins plus
2 hrs proving COOK 20 mins V

300ml whole milk
3 medium eggs
600g strong white flour, plus extra
for dusting
120g unsalted butter, softened
80g golden caster sugar
7g sachet fast-action dried yeast
sunflower oil, for proving
clotted cream and jam, to serve
For the glaze & topping
40g golden caster sugar
1 ½ tsp caraway or fennel seeds
2 tbsp white sugar pearls, or 3 white
sugar cubes, crushed

1 Warm the milk in a small pan over
a low heat until just steaming, then
leave to cool for about 15 mins until
cool enough to touch. Beat 2 of the
eggs into the warm milk. Tip the
flour into a bowl, then rub in the
butter using your fingertips to a
breadcrumb-like texture. Mix in the

sugar and 1 tsp salt. Stir in the yeast,
then make a well in the centre. Stir
in the milk and egg mixture using a
wooden spoon to create a sticky
dough. Tip onto a floured surface
and knead for 10-15 mins until
smooth, or use a stand mixer with
a dough hook and knead for 5 mins.
Put in an oiled bowl and cover with
a tea towel. Leave to prove for 1 hr,
or until doubled in size.
2 Line two baking trays with baking
parchment. Tip the dough out onto
a floured surface and knock out the
air, then divide into 12 pieces,
weighing for accuracy if you like
(about 100g each). Shape into balls
and arrange on the baking trays,
well spaced apart. Cover with tea
towels and leave to prove for 1 hr.
3 Heat the oven to 200C/180C fan/
gas 6. Beat the remaining egg and
brush it all over the buns. Bake for
20-25 mins until risen and golden
brown. Put on wire racks to cool.
4 To make the glaze, put the golden
caster sugar in a mug with 20ml
boiling water from the kettle and
mix until the sugar has dissolved.
Crush the caraway or fennel seeds
using a pestle and mortar.
5 While the buns are still warm,
brush over the sugar glaze, then
sprinkle over the sugar pieces and
crushed seeds. Enjoy warm with
clotted cream and jam, or leave to
cool first. Once cool, will keep for
48 hours in an airtight container.
PER BUN 339 kcals • fat 11g • saturates 6g • carbs 50g
• sugars 13g • fibre 2g • protein 9g • salt 0.5g

Briony was a semi-finalist on 2018’s Bake Off. She’s now
a presenter on BBC One’s Escape to the Country and
Morning Live and BBC Two’s Coast to Coast Food Festival.

106 bbcgoodfood.com OCTOBER 2023

Shoot director and stylist LAURIE NEWMAN | Food stylist HELEN UPSHALL

recipe BRIONY MAY WILLIAMS photograph MYLES NEW

weekend
Reclaim your

weekend
Bake a regional hero

OCTOBER 2023 bbcgoodfood.com 107

advertisement feature

A natural
choice
If you’re looking for a way to treat heartburn and
indigestion, help is at hand with GAVINatura

N

ow the sun has set on summer, you’re
probably back to reality after a holiday
abroad, busy at work again and rushing
around trying to get the kids ready for school.
These everyday stresses can be a trigger for
heartburn and indigestion, particularly when
you’re constantly on the go, but that’s where
GAVINatura can help.

WHAT ARE THE CAUSES
AND SYMPTOMS?
The main symptom of heartburn is a burning
sensation in the middle of your chest, caused
by stomach acid travelling up towards the throat.
It most often occurs after eating or drinking, and
it’s usually worse when lying down or bending
over, as these positions make it easier for the
acid to travel back up into the oesophagus.

Indigestion can also occur after eating
or drinking, but it’s often caused by acid
from your stomach irritating your stomach
lining or throat. Symptoms typically include
heartburn, stomach discomfort, feeling sick
or bringing up food after eating.

HOW CAN GAVINATURA HELP?
GAVINatura provides effective relief from
heartburn and indigestion. From the makers
of Gaviscon, GAVINatura is made with natural
ingredients, such as aloe vera and limestone,
and gets to work in minutes to
neutralise excess stomach acid.
Simply dissolve one tablet
slowly in the mouth as
needed, so you can go
back to enjoying your day.

For more information on how GAVINatura
can help you, visit gaviscon.co.uk
:AU­Ĵķī­ðĮ­ĉÐÌðÆ­ăÌÐŒðÆÐȘăœ­řĮīЭÌĴìÐăЭŦ ÐĴðĊĮĴīķÆĴðďĊĮȘtN}TǢǡǢǥǥ

TOP TIPS FOR RELIEVING
HEARTBURN AND
INDIGESTION
Maintaining a healthy lifestyle
can help alleviate symptoms
of heartburn and indigestion.
Reducing these common
contributors is always a good
place to start:
Late-night snacking Lying down
shortly after eating can lead to
­ÆðÌīÐŦķŘș­ĮřďķīÅďÌřðĮĮĴðăă
ĴīřðĊæĴďÌðæÐĮĴĴìÐåďďÌȘwďșĴīř
to eat at least four hours before
ÅÐÌșďīĨīďĨřďķīìЭÌ­ĊÌ
shoulders up while you sleep
to prevent stomach contents
from travelling back up into
the oesophagus.
Stress and anxiety Both of
these contribute to heartburn
­ĊÌðĊÌðæÐĮĴðďĊș­ĮĴìÐřÆ­Ċ
impact your digestive system.
Alcohol, caffeine and smoking
It’s best to be mindful of the
effects these might have on your
ÅďÌřș­ĮĴìÐř­īЭăăĨďĴÐĊĴð­ă
triggers that can increase the
ăðāÐăðìďďÌďå­ÆðÌīÐŦķŘȘ

weekend

Get ahead

for Christmas

Reclaim
your weekend

ake a gift

Show someone
you care with this
homemade festive
tipple that can
be made ahead
recipe HELENA BUSIAKIEWICZ
photograph KIM LIGHTBODY

Mince pie rum
A perfect grown-up Christmas gift,
this tipple is great in a hot toddy
or wintry rum punch.
MAKES 600ml PREP 5 mins plus
1 week macerating EASY V

Shoot director FREDDIE STEWART | Food stylist PIP SPENCE | Stylist LUIS PERAL

300g mincemeat (vegetarian,
if needed)
700ml spiced rum

1 Put the mincemeat in a sterilised
jar or bottle (find out how at
bbcgoodfood.com/guide/howsterilise-jars) and cover with the
rum. Stir well, then leave in a dark
place for a week, giving it a gentle
shake every few days.
2 After a week, strain the rum into
a jug through a clean, food-safe
cloth or muslin and sieve, to filter
out all of the mincemeat. Discard,
or use it to make boozy mince pies.
3 Decant the rum into small
sterilised bottles to gift. Shake
gently before serving. Will keep
chilled for six months.
GOOD TO KNOW gluten free
PER SERVING (25ml) 54 kcals • fat none •
saturates none • carbs 1g • sugars 1g • fibre none •
protein none • salt none

OCTOBER 2023 bbcgoodfood.com 109

Great wine matches
for Thai food
It can be tricky choosing drinks to balance the spicy and
sweet flavours of a Thai meal, but our expert has the answers
words HENRY JEFFREYS

Thai beef stir-fry with Opi
Malbec We all know how well
Malbec goes with beef, but this
gorgeous example from Argentina
also has sweet fruit to match the
spiced beef and soften the chilli heat
without any bitterness. bbcgoodfood.
com/recipes/thai-beef-stir-fry

All wines
available at
bbcgoodfood
wineclub.com

STAR MATCH FROM
THIS MONTH’S BOX

Chicken pad Thai with Dry Karp
Riesling You can make this recipe with
chicken, tofu or prawns. It’s a rich, spicy,
sweet and sour dish, so a challenge to pair
with wine, but this zingy, lime-scented Dry
Karp Riesling from the Mosel in Germany
won’t be overwhelmed. bbcgoodfood.com/
recipes/chicken-pad-thai

Thai-style steamed fish with Nelson
Bay Sauvignon If in doubt with Thai food,
reach for New Zealand Sauvignon Blanc. Its
lime, green pepper and tropical fruit notes
are almost always a winner. This one has big
flavours melding with the ginger, lime and
garlic in this fish dish. bbcgoodfood.com/
recipes/thai-style-steamed-fish
Wine expert Henry Jeffreys, along
with the Good Food team, selects
all of the wines on offer to Good Food
readers. Henry is a drinks expert and
an award-winning wine writer who
has released four books, including
his latest, Vines in a Cold Climate.
Find his guides to pairing your favourite
dishes at bbcgoodfood.com/author/
henryjeffreys.

Thai pork & peanut curry with Lobster
Shack Chardonnay Viognier Chenin
Blanc Lobster Shack from South Africa is made from
a blend of Chardonnay, Viognier and Chenin Blanc, a trio
that complements this classic Thai dish. The Viognier
provides sweet peach notes that pair brilliantly with spice;
the Chardonnay adds body, while the Chenin has the
acidity to freshen up the rich sauce.
bbcgoodfood.com/recipes/thai-pork-peanut-curry

Find a wine for every dish at
bbcgoodfood.com/bbc-good-food-wine-club
Tap into Henry’s tasting notes and recipe pairings for a range of wines to enjoy to the maximum,
from great whites to go with Chinese food, to robust reds for steak night.

110 bbcgoodfood.com OCTOBER 2023

special offer

Just

£7.99

a bottle plus FREE delivery
(usually £7.99)

What’s in the box?
Save over 40% on six flavour-packed classics from around the world. A hand-picked
selection of bestsellers and popular styles for just £7.99 a bottle.

Wine case photograph DAVID COTSWORTH

• Trimboli Salvatore Trebbiano
A crisp, lemon-flavoured Aussie white
• Collezione di Paolo
Deep cherry fruit flavours – our
top-selling Chianti
• Lobster Shack Chardonnay
Viognier Chenin Blanc
A fruity, aromatic South African that’s
delicious with seafood

• Barón de Barbón
Silky, toasty flavours – this will be
a hit with any Rioja fan

Your deal
at a glance

• Abbesse Sauvignon Blanc
Our best-selling French Sauvignon
– citrussy and aromatic

• Six-bottle case
for just £47.94

• Opi Malbec
A gorgeous red, velvety smooth
with ripe back fruit

This stunning mixed case is all yours for just £81.94 £47.94, saving over 40% with
free delivery to your door (usually £7.99). Wine glasses at the ready!

• Only £7.99 a bottle
• Save over 40%
• Free delivery
(usually £7.99)
• 100% money-back
guarantee

To order your case online, go to
bbcgoodfoodwineclub.com/bbcoctwine
Or call 03300 242 855 and quote code 7374001
BBC Good Food Wine Club wines are supplied and delivered by Laithwaites. Offer valid for new customers only, one six-bottle case only per household. No further discount or offers can be applied. Free standard
delivery, usually £7.99. Delivery to UK only (excluding CI and BFPO). Offer ends 31 December 2023, or while stocks last. 18+ only. All goods are subject to availability and all orders are subject to acceptance by us. If a
wine becomes unavailable, a substitute of similar style and of equal or greater value will be supplied. Order acceptance and the contract between us is formed on despatch of products. Savings based on individual
bottle price. See bbcgoodfoodwineclub.com/terms for full terms and conditions, and our privacy policy. Registered in England and Wales. Registered Number 1095091. One Waterside Drive, Arlington Business Park,
Theale, Berkshire, RG7 4SW. Unless otherwise stated, all wines contain sulphites.

OCTOBER 2023 bbcgoodfood.com 111

COOKBOOK CHALLENGE

Ramen
by Makiko Sano

Editor Keith Kendrick finds comfort
in easy noodle bowls and broths

I

’ve added a new comfort food to my repertoire.
It ticks all my boxes: planning ahead, batchcooking, speedy assembly. That dish is ramen
– the savoury Japanese broth to which you add
noodles and whatever else you fancy. I’ve become
obsessed with it, making litres of collagen-rich
stock by cooking chicken wings with water, spring
onions, garlic and ginger in my pressure cooker to
tub up and chill for super-simple midweek meals.
It’s healthy, incredibly tasty and so satisfying – the
proverbial soul in a bowl. My inspiration comes
from Makiko Sano’s cookbook, a comprehensive
guide to creating ramen, plus 80 classic and
innovative recipes.
Makiko explains the four cornerstones of a bowl
of ramen: tare, broth or dashi (meaning extracted
liquid), noodles and toppings. Each of these
components is described, including different types
of tare (think of a dipping sauce that you add to
your bowl before pouring in the broth: my go-to
is Makiko’s, made with light and dark soy sauces,
brown sugar, apple cider vinegar and mirin),
various broth options (animal-based, seafoodbased and vegetarian), and the six types of ramen
noodles, categorised by thickness. There’s also a
wealth of information on toppings, from chashu
(roasted or braised pork belly) to boiled eggs,
vegetables, mushrooms, seaweed and more.
Makiko spotlights five popular styles of ramen:

It’s healthy,
and so
satisfying.
The
proverbial
soul in a
bowl

112 bbcgoodfood.com OCTOBER 2023

tonkotsu, miso, shoyu, shio and
tsukemen. While some ingredients
may be harder to find, Makiko
provides alternatives. The key is
creating layers of flavours and
textures. Start with the tare, then
add broth, noodles, meat or veg,
and garnish for a wondrous dish.

Pork chashu
SERVES 4 PREP 15 mins plus
overnight marinating and resting
COOK 1 hr MORE EFFORT

100g granulated sugar
70ml dark soy sauce
1 tbsp cooking sake
2 tbsp oyster sauce
1 tsp grated garlic
1 tsp grated ginger
1 tsp white miso paste
500 pork loin
To serve
300g cooked ramen noodles,
boiled egg, fried mushrooms,
and sliced spring onion (optional)

1 Mix the sugar, soy sauce, sake,
oyster sauce, garlic, ginger and miso
paste together in a small bowl. Pour
into a saucepan and cook over a low
heat for about 7 mins until the
sauce has thickened slightly.
2 Put the pork loin in a ziplock bag
or sealed container. When the liquid
has cooled, pour it into the bag with
the pork, seal and marinate in the
fridge overnight or, ideally, for one
or two days. Turn halfway through
to ensure the meat is coated.
3 Before roasting, remove the bag
from the fridge to allow the meat to
come to room temperature. Heat
the oven to 200C/180C fan/gas 6.

Take the pork out of the marinade
and put on a wire rack over a baking
sheet or grill pan, and cook in the
oven for 40 mins, turning halfway.
4 Meanwhile, tip the remaining
liquid from the bag into a saucepan
and simmer until reduced by half.
Strain to make the sauce.
5 Remove the pork from the oven
and leave to rest for 5-10 mins, then
slice into 5cm-thick slices. (You can
chill the meat first for an hour to
make slicing easier.) Ladle the
noodles into bowls and top with
the pork. The sauce can be poured
over or used as a dipping sauce.
6 Serve with noodles, boiled egg,
mushrooms and spring onion, if
you like.
PER SERVING 597 kcals • fat 13g • saturates 5g •
carbs 86g • sugars 28g • fibre 0.1g • protein 32g •
salt 5g

weekend

Books for cooks
Our cookery content creator Helena Busiakiewicz
selects her favourite books to inspire you this month
More is More
by Molly Baz (£26, Murdoch)
Fans of Baz’s first book will rejoice, as she is
back again with a whole host of punchy recipes.
As the title suggests, this book isn’t about
delicate, subtle flavours, but more garlic,
more anchovies, more everything! Written
very much tongue-in-cheek, but also peppered
with sound cooking advice, this book feels like
going to a really fun party, then coming home
with tonnes of delicious leftovers.
Must-try recipe: Triple-threat garlic bread

The Korean Cookbook
by Junghyun Park and Jungyoon Choi
(£39.95, Phaidon)
We all need titles in our cookbook collection
that are the reference point for a particular
cuisine. This has become that for me, for all
things Korean. It is a weighty tome packed full
of 350 well-explained recipes that will have you
whipping up kimchi and Korean doughnuts in
no time. I loved the essays explaining how
Korean cuisine has developed.
Must-try recipe: Napa cabbage kimchi

The Rice Book (new edition)

RAMEN: 80 Easy Noodle
Bowls and Broths by
Makiko Sano (£18.99,
Oh! Life Editions).

by Sri Owen, (£30, Bloomsbury Publishing)
To say that rice is an important food would be an
understatement. In the UK, cooking it sometimes
sets fear in people. Owen’s book demystifies rice,
and how to cook it, in a host of delicious recipes.
Owen also covers the economics and mythology,
deepening our understanding of this mighty grain,
leaving you with a newfound appreciation of rice.
Must-try recipe: Philippines sour soup with
prawns (Sinigang na hipon)

MORE FROM GOOD FOOD
Try our app
Download our interactive
app at the Apple App
Store for thousands of
recipes and meal plans.
Good Food how-to videos
Sharpen your cookery
skills with our videos.
Find over 200 at
bbcgoodfood.com/videos

od

P

Homemade
Christmas
Get ahead
on Christmas
planning with
all the recipes for
the big day, plus
crafts and edible
gift ideas. Out
now, £6.99.

cast

Tune in for
lively chats
with the
Good Food
team, Tom
Kerridge
and Britain’s
best and
brightest
in food.

OCTOBER 2023 bbcgoodfood.com 113

Reclaim your

weekend
Take it to the
next level

chicken kiev
Discover our foolproof method to achieving a crisp
breadcrumb coating and rich, melting middle
recipe BARNEY DESMAZERY photograph MYLES NEW

WHY
With shop-bought kievs,
processed chicken is moulded
around the butter, so there’s less
chance of it leaking in the oven.
The process is a little more
difficult at home, but we’ve
risen to the challenge, because
fresh chicken will always have
a better texture and flavour
than processed. We guarantee
an extra-crisp coating, too,
using a surprise ingredient.

LEMON Y LIFT
Balance the rich, buttery filling
using lemon zest along with
a squeeze of juice.

SERVES 4 PREP 1 hr
COOK 20 mins
MORE EFFORT

Shoot director and stylist LAURIE NEWMAN | Food stylist HELEN UPSHALL

WHAT TO BUY
4 large boneless, skinless
chicken breasts
3 eggs, beaten
100ml milk
100g plain flour
large pinch of paprika or
cayenne pepper
100g panko breadcrumbs
sunflower oil, for frying
For the garlic butter
3 garlic cloves, chopped
small bunch of parsley,
finely chopped
small handful of tarragon
leaves, finely chopped
100g butter, softened
¼ lemon, zested and juiced

114 bbcgoodfood.com OCTOBER 2023

TENDER CHICK EN
To ensure the butter is completely
encased and the meat stays tender,
lightly bash the chicken out into an
even layer before rolling.

FR ESH FILLING
The garlic butter is heady with
parsley and tarragon.

weekend

TIME TO CHILL
The butter filling must be cold
when it goes into the pan. This
way, it will take longer to melt, so
there’s less chance of it escaping.

CR ISP IT UP
Dipping the chicken in milk before
rolling it in the flour, egg and
breadcrumbs, ensures a thicker
coating for a crisp finish every time.

1 Tip all the garlic butter ingredients into
a bowl, then season and mash with a fork
until fully combined. Spoon into a piping
bag (or food bag with a corner cut off ) and
pipe four thick lines of the butter over a
small tray lined with baking parchment.
Chill until firm, about 1 hr in the fridge
or 30 mins in the freezer. Will keep
chilled for up to three days.
2 Working with one chicken breast at a
time, put on a board, smooth-side down,
cover with a sheet of baking parchment and
use a kitchen mallet or rolling pin to gently
bash to an even thickness of about 1/2cm.
Lightly brush the edges of the chicken with
some of the beaten egg, then lay a piece of
butter in the centre. Fold one end of the
chicken up over the butter and roll tightly
to enclose. Secure the ends and middle
using cocktail sticks.
3 Pour the milk into a shallow dish and
season. Tip the flour and paprika into a
second dish, stir to combine, then pour the
remaining beaten egg into a third and the
breadcrumbs into a fourth. Coat the kievs
in the milk, then the flour, egg and finally
the breadcrumbs, turning to ensure they’re
fully coated. Set aside on a plate and chill
for 1 hr to ensure the butter stays firm, or
until needed. Will keep chilled for a day.
4 Heat the oven to 200C/180C fan/gas 6.
Heat a 4cm depth of oil in a frying pan until
a pinch of breadcrumbs quickly turns
golden. Fry the kievs for about 10 mins,
turning with a slotted spoon until golden
and crisp. Drain on kitchen paper, then
transfer to a baking tray and cook in the
oven for 8-10 mins until cooked through.
Remove the cocktail sticks and serve.
PER SERVING 648 kcals • fat 36g • saturates 16g • carbs 34g •
sugars 1g • fibre 2g • protein 46g • salt 1.2g

THE BEST
BR E A DCRUMBS
You can make your own
breadcrumbs, or use Japanese
panko to help ensure a crunchy coating
(readily available in supermarkets).

NO LE A K S
Tightly roll the chicken around the
garlic butter to prevent leaking, then
add an extra layer of security by pinning
the kievs with cocktail skewers.

next month
K EDGER EE
Perfect this classic brunch
dish. Our big Christmas
issue is on sale
26 October.

OCTOBER 2023 bbcgoodfood.com 115

Shoot director LAURIE NEWMAN | Food stylist JAKE FENTON | Stylist LUIS PERAL

HOW TO MAKE IT

Learn something
Get confident cooking rice, add smoky
charred leeks to your repertoire and try
an Indian-inspired roast chicken

Test kitchen secrets
Helena Busiakiewicz, our food content
creator, reveals all there is to know about rice
There are over 40,000 known
varieties of cultivated rice from
around the world, which makes a
lot of sense, as it’s a main source
of carbohydrates for more than
half the world’s population. Rice
is naturally gluten-free, and when
we eat it, we are eating the seed
of the plant. The earliest
archaeological evidence of rice
being grown dates all the way
back to 5000 BCE. And yet, many
in the western world still worry
they’re cooking it wrong. There is
myriad advice on how to cook and
prepare rice, but the key thing
is to make sure you wash it
thoroughly. Washing it means

you get rid of the starchy coating,
leading to fluffier cooked rice.
However, this isn’t universal
advice. For dishes like risotto
or rice pudding, you wouldn’t
wash the rice – the starch
released during the cooking
process helps emulsify with the
other ingredients and create
creaminess. White rice and
brown rice are in fact the same
plant, but white rice has the outer
bran and germ removed during
processing, whereas brown rice
keeps both. The bran and germ
are incredibly nutritious, full
of fibre and contribute to
brown rice’s nutty flavour.

#socialskills
Our tip of the month
from the online world

Charred leeks

Leeks are at their peak right
now, and we love the way
Good Food contributor
Melissa Thompson cooks
them on her Instagram,
@fowlmouthsfood. Whole
leeks are charred on a
barbecue (this could be done
on a griddle pan or an open

flame) until black on the
outside and softened. The
leeks are left to cool and the
charred layers are peeled
away. You are left with a
smoky, tender leek that can
be dressed as it is or used as
a flavour-packed ingredient
for another dish.

116 bbcgoodfood.com OCTOBER 2023

Do you really
need...
a dariole mould?

The case for using dariole
moulds, also known as
individual pudding basins,
depends on what you’re making.
If they’re called for in a dessert
that’s set in the fridge and
turned out, like a panna cotta,
crème caramel or
summer pudding,
then anything that
has a similar shape,
like a teacup or
ramekin, can replace
them. For dishes that
are steamed or baked,
like an old-fashioned
steamed pudding or
sponge, only a dariole
mould will do.

weekend

The vegetable butcher
Celeriac steaks
Turn this hearty vegetable
into a thick, ‘meaty’ steak

1 Trim a small slice from the bottom of the celeriac so it sits
steadily, and another from the top.

How to roast chicken
like Brinder Narula
2 Stand the celeriac upright. With a chef’s knife or small
serrated knife held parallel to the celeriac, follow the
contour of the vegetable and carefully slice or carve
downward, cutting away the thick skin layer and crevasses
on the bottom. Continue rotating and cutting until it’s
peeled – if not using straightaway, rub with half a lemon.

3 Lay the peeled celeriac horizontally on the cutting board.
Use the knife to make even slices, approximately 2cm thick.
You could now use a cutter to cut perfectly round steaks.
The celeriac steaks can now be roasted, pan-fried
or barbecued and used in your recipe.

The key to making
a succulent,
mouthwatering,
smoky roast
chicken the
Indian way is
to marinate the bird for a
minimum of 2-3 hours in
yogurt, lemon juice, red
chilli powder, ginger paste,
garlic paste, onion paste,
garam masala (freshly
ground for the best flavour),
salt and oil. This has a dual
purpose: it packs flavour,
but also tenderises the
meat. There is no fixed time
for marinating – it depends
on the size of the bird and
how long you’ve got – but the
longer, the better. If you’ve

only got a few hours,
marinate at room temp,
but for any longer (or up to
48 hours), marinate in the
fridge. This marinade is
perfect for a barbecue, which
gives the chicken a smoky
tandoor flavour, but to oven
roast, start it off really high
– once you have achieved
that lovely charred
‘browning’ on the outside,
loosely wrap the chicken in
foil, turn down the heat and
continue to cook all the way
through. Instead of gravy,
I like to serve it with the
roasting juices and a
refreshing coriander
and mint sauce.
kachorirestaurant.com
@kachori_london

OCTOBER 2023 bbcgoodfood.com 117

Photographs BEN CURTIS/ISTOCK/GETTY IMAGES PLUS

Executive chef at Northern Indian-inspired Kachori
restaurant gives us his secret to succulent chicken

holidays

Experience the Austrian Alps
or enchanting city of Dubrovnik

Save up
to an extra
£75pp with
code GF75*
Austrian Alps four-star half-board guided holiday

Dubrovnik seven-night half-board guided holiday

Seven nights from £1,099pp*
October 2023 to August 2024

Seven nights from £809pp*
September 2023 to October 2024

Your trip begins with a visit to the intriguing city of Innsbruck.
Step back in time as you take a guided walk through the
beautiful medieval old town, taking in key highlights, like
the Wilten Abbey Basilica and Goldenes Dachl.

On this Croatian holiday, you will see for yourself why Lord
Byron decided to name Dubrovnik ‘the Pearl of the Adriatic’.

OEnjoy a full-day excursion to the scenic Lake Chiemsee.
OTake a boat tour of the lake, and explore the magnificent

Herrenchiemsee Castle, built by Bavarian King Ludwig II.
OFinally, you’ll travel to the Italian Alpine town of Merano for
a guided tour of its historic highlights, like the Cathedral of
St Nicholas and medieval town gates.
OThere’s plenty of free time for you to explore, with
recommendations based on your interests from our guide.
OFlights from London, Edinburgh and Dublin.

OLocated between rugged mountains and deep blue sea,

Dubrovnik boasts stunning architecture, a rich history and
spectacular views.
OEnjoy guided tours of cultural landmarks, and have time
to spend lazy days drinking and eating with beautiful scenery.
OA full day’s boat trip will take you to the Elaphiti Islands, with
lunch and entertainment on board.
OThere will be plenty of free time to enjoy walks along
the historic city walls or relax on one of the nearby beaches,
with recommendations from your expert guide.
OFlights from London, Edinburgh and Dublin.

For more great offers from Good Food, visit bbcgoodfood.com/reader-offers
TO SEARCH FOR YOUR HOLIDAY

To see the full range of holidays available, visit traveldepartment.co.uk/gf
or call 0208 125 3827 to book, quoting BBC Good Food
Exclusive offer for Good Food readers: Save £75pp on all holidays of eight-11 nights, £50pp on any seven-night holidays, and £25pp on
holidays of six nights or less. Plus, all bookings will receive two free standard tickets to one of the BBC Good Food Shows**

TERMS & CONDITIONS *Offer valid for all new bookings made between 1 July and 30 November 2023 on all new 2023 and 2024 departures and price includes the discount. The offer is £75pp off holidays of eight or more
nights using the code GF75, £50pp off seven-night holidays using the code GF50 and £25pp off holidays of 6 nights or less using the code GF25. The price is based on two adults sharing a room. **BBC Good Food Show
tickets: BBC Good Food (published by Immediate Media Company London Limited) will contact you after your holiday to arrange tickets for your chosen show (excludes Saturday entry).
Please see BBC Good Food’s privacy policy at policies.immediate.co.uk/privacy for details of how your personal information may be used to make these arrangements.

118 bbcgoodfood.com OCTOBER 2023

weekend

weekend

Warm up with a chilli-spiced cocktail and
discover our favourite buys for autumn

Shake up
a cocktail
Picante
If you like a margarita, you’ll love
this fiery, tequila-based drink
– sweet honey balances the spice,
but it’s still punchy and warming.
SERVES 1 PREP 5 mins EASY V

Shoot director FREDDIE STEWART | Food stylist LIBERTY MENDEZ | Stylist TAMSIN WESTON

50ml tequila
10g coriander leaves
½ red chilli, plus a slice to garnish
1 tbsp honey
1 lime, juiced
ice

recipe LUCY ROXBURGH photographs CHRIS TERRY

1 Put the tequila, coriander and
chilli in a cocktail shaker, and bash
with a muddler or the end of a rolling
pin to release the chilli oils.
2 Add the honey, lime juice and a
handful of ice. Cover the shaker and
shake until the outside feels cold.
3 Dampen the rim of a tumbler and
dip in salt. Strain in the cocktail and
garnish with a slice of chilli to serve.

COCKTAIL
Mirror Margarita
This sparklingly clear twist
on a margarita from east
London’s Hacha is now
available in bottled form,
ready to drink at home.
Blanco tequila is blended
with citrus oils for the
classic sweet-sour notes.
£25 (500ml), Sainsbury’s

GOOD TO KNOW gluten free
PER SERVING 174 kcals • fat 0.1g • saturates none •
carbs 19g • sugars 19g • fibre 0.3g • protein 0.7g •
salt 0.02g

RUM
Belgrove Hazelnut Rum
This award-winning,
small-batch rum is infused
with toasted hazelnuts for
a complex finish with notes
of chocolate and caramel.
Ideal for sipping on chilly
nights, or mixing into an
old fashioned.
£31 (70cl), Waitrose
& Partners
VODKA
Abstrakt Toasted
Marshmallow & Vanilla
A smooth vanilla vodka is
a bar cart staple – ideal for
french martinis or adding
extra sweetness to a
cosmopolitan. This has a
slight caramelised edge
that balances out the
heady floral vanilla.
£21 (70cl), brewdog.com
LIQUEUR
O’Donnell Very
Cherry Moonshine
This sweet, tangy
liqueur harks back to
the American Prohibition
era with its mason jar
packaging. Add a splash
to an amaretto sour
for a bakewell-style
flavour twist.
£26.90 (700ml),
odonnellmoonshine.co.uk

OCTOBER 2023 bbcgoodfood.com 119

Prices correct at time of printing

Reclaim your

Raise a glass

Save £10 on
potted fruit trees

reader

offer

Order one or more and receive a free bag of fertiliser worth £2.99

Just

Just

Just

£29.99

£29.99

£29.99

(RRP £39.99)
plus p&p*

(RRP £39.99)
plus p&p*

(RRP £39.99)
plus p&p*

Patio plum ‘Little Vic’
ONow everyone can grow the nation’s

favourite plum – sweet and juicy Victoria
OGrows to just 1.2m (4ft) tall in seven

to 10 years, so it stays small enough for
balconies and patios
OProduces big crops of those iconic
sweet red plums in summer, as well as
lovely white blossoms
OFor the first time, this has been grafted by
skilled growers onto a dwarfing rootstock
OSupplied as an established tree, 70cm
(2½ft) tall, grown on a St Julien dwarfing
rootstock in a 4.5-litre pot, growing to
a height and spread of 2m (6½ft)
Product code: 300125

Pear ‘Little Conference’
GYO Fruit Tree
OBritain’s best-loved and most recognised

pear fruit tree variety, now in a more
compact size
OEasy-to-grow fresh, juicy pears that will
be ready in September and October,
without needing much space
OOn a dwarfing rootstock, so will not grow
taller than 1.5m in five years when in a pot,
making picking easy
OSelf-fertile, so no pollinators needed
for good crops. Grows in most soils
and locations – a versatile fruit tree
OSupplied in a 4.5-litre pot
Product code: 300223

Patio cherry ‘Little Stella’
OA superb, sweet cherry that’s been

specially raised for patio growing
OThis selection is a naturally compact

form, and is also grafted onto a
dwarfing rootstock
OYou’ll get a super crop of shiny, dark red,
deliciously sweet cherries – the largest
often at least 2.5cm in diameter
OYou’ll have a beautiful display of fragrant
cherry blossoms in springtime, too
OSupplied in a 4.5-litre pot
Product code: 300164

Just

£23.97

Exclusive offer for readers
of BBC Good Food
FREE 50g fertiliser worth
£2.99 with every order
Blooming Fast Superior Soluble
Fertiliser. Product code: 100068

Twin-pack peat-free multipurpose compost
with FREE delivery, worth £8.99!

(RRP £36.97)
inc delivery

For those looking for a peat-free potting compost,
this multipurpose option is blended from a mix of
composted coir, fine bark chippings and sterilised
mixed organic green waste. Supplied as two large
40-litre bags (80 litres total). Product code: 100102

For more great offers from BBC Good Food,
visit bbcgoodfood.com/reader-offers

TO ORDER CALL 0844 502 0050 quoting GF180 VISIT yougarden.com/GF180 or
SEND your contact details, address and the codes and quantities of the item(s) you wish to

order, with a cheque payable to YouGarden, to: Offer GF180, YouGarden, PO Box 1468.
Peterborough, PE1 9XL. Please add £6.99-8.99 postage to your order.
Terms & conditions *Please add £6.99-£8.99 postage to your order. Orders despatched in seven-10 working days. Offer subject to availability and in the event that this offer is oversubscribed, we reserve the right
to send suitable substitute varieties of the same or a higher value. Offer closes on 30 November 2023 or while stocks last. Delivery to UK only and a £6 surcharge may apply to the following postcode areas: AB, DD8-11,
GY, HS, IM, IV, JE, KA27-28, KW, PA20-80, PH19-50, TR21-25 and ZE. Images show mature plants. Full product details and T&Cs at yougarden.com. Following Brexit, there are a number of changes that prevent us
from trading in N. Ireland.

120 bbcgoodfood.com OCTOBER 2023

weekend

Beat the

Sunday scaries
Be inspired with recipes, tips and advice to banish those
pre-Monday blues and ease yourself into a new week
recipe SARA BUENFELD photographs ELLA MILLER

Reclaim your

weekend

Shoot director FREDDIE STEWART | Food stylist TROY WILLIS | Stylist FAYE WEARS

Cook mindfully

Protein flapjacks with
peanut butter & raisins, p122

OCTOBER 2023 bbcgoodfood.com 121

Bedtime snacking

Protein flapjacks with
peanut butter & raisins
As well as supporting your sleep,
these are lighter than traditional
flapjacks, with minimal natural
sugars and no butter, so they’re a great
way to restore yourself after exercise,
too, or to pack into a lunchbox for an
afternoon pick-me-up on busy days.
MAKES 12 PREP 10 mins
COOK 15-18 mins EASY V

rapeseed oil, for the tin
100g crunchy peanut butter
2 tbsp maple syrup
4 egg whites (see tip)
200g porridge oats
25g raisins
50g pumpkin seeds

1 Heat the oven to 180C/160C fan/gas 4
and generously oil a 22cm non-stick
square brownie tin. Beat the peanut
butter, maple syrup and egg whites
together using a fork until well
combined. Stir in the oats, raisins and
pumpkin seeds to make a sticky dough.
2 Press the dough into the tin in a thin,
even layer, then bake for 15-18 mins until
golden and firm. Cut into 12 rectangles,
then tip out onto a wire rack and leave to
cool completely. Will keep in an airtight
container for up to a week.
PER SERVING 167 kcals • fat 8g • saturates 1g •
carbs 16g • sugars 4g • fibre 2g • protein 7g • salt 0.1g

tip
To increase the protein content, add
another egg white and 90g skimmed
milk powder to the mixture. You can
save the yolks for another recipe.

%
of people who suffer with
anxiety are affected by
sleep disturbances,
especially insomnia.
Regular, gentle exercise
and meditation are often
advised to help counter
both stress and sleep issues,
so why not try yoga? One
study found that three
sessions of hatha yoga
a week for a month is
enough to see a significant
reduction in stress,
anxiety and depression.

4 ways to help you
feel alert
Wake up feeling brighter and more
refreshed with these tips

1

You need quality sleep. It sounds
obvious, but you can only wake
feeling rested if your body and brain
have been able to run through all the
stages of sleep. The usual rules apply
(a quiet, dark, cool bedroom, and
avoiding stimulants such as caffeine
in the evening) to ensure your
shut-eye isn’t interrupted.

2

Embrace your ‘chronotype’. Are you
a morning or evening person, or
neither? To maximise alertness, aim to
stick to regular bed and wake-up times
that suit your body, as far as life allows.
Studies suggest that fighting our natural
122 bbcgoodfood.com OCTOBER 2023

circadian rhythm can
harm our health, as
well as our quality
of sleep.

3

Exercise the day before
can help you feel more alert
the next morning. Research found
that, although physical activity can
improve sleep, the effect of the prior
day’s exercise on morning alertness
was still greater than would be expected
just from a good night’s sleep.

4

An extra slice of toast in the morning
could also give you a boost – especially

if it’s wholemeal bread. The same study
on alertness reveals that a high-carb
breakfast of low-GI foods provides the
greatest improvement in sharpness.

Words SARA BUENFELD, EMMA HARTFIELD | Photographs PRAPASS PULSUB/MOMENT/GETTY

Could the right nighttime nibble help you sleep well? Tryptophan,
an essential amino acid, has been found to improve sleep and
reduce anxiety and depression. Your body can’t produce it on its
own, but absorbs it via foods such as oats, peanut butter, pumpkin
seeds and eggs, all present in these flapjacks. Plus, the high
amount of protein means you won’t wake up hungry.

weekend

Your happy shopping basket
Enjoy mood-boosting benefits through what you eat and drink

Coffee
Caffeine increases levels of
dopamine in the brain, to help
you feel perky in the morning.

Eggs

&

One of the few dietary sources
of vitamin D, which is linked
with a better mood.

Walnuts
People who eat walnuts are less
likely to report depression,
according to research.

Yogurt

Chocolate

Gut-healthy fermented foods
can influence levels of the
feel-good hormone serotonin.

What you’ve always felt to
be true actually is – cocoa
polyphenols lift your mood.

For the perfect
antidote to the
Sunday night
blues, Gordon
Smart and
pals tackle the
sport, news and
entertainment
stories you
care about and
help us all steel
ourselves for the
week to come.
Search ‘Gordon
Smart’ on
BBC Sounds.

With Age Co comes
making the most of later life
That’s because the products and services we
offer help people over fifty to live life on their
own terms – now and in the future. Plus, we’re
100% owned by Age UK so our profits go to the
charity to support older people most in need.

Things get better with Age Co.
www.ageco.co.uk

advertisement feature

breakfast
From creamy drinks to plant-based alternatives
to yogurt, which Alpro products will get your
Alprolicious stamp of approval?

W

ith more than 40 years of
deliciousness under its belt,
Alpro has been a plant-based
pioneer from the beginning. Today, the
brand offers a wide range of delectable
drinks and plant-based alternatives to
yogurt that are perfect for using in all
your favourite breakfast recipes.
In fact, there’s an Alpro product for
every taste and occasion, whether you
want a fruity smoothie to enjoy on the
go or a bowl of overnight oats for your
weekend brunch at home. Plus, you’ll

Oat pancakes
SERVES 4 PREP 5 mins COOK 10 mins EASY
ǥǟæĨă­ðĊŦďķī
ǣǤæīďăăÐÌď­ĴĮ
ǠĴÅĮĨÆ­ĮĴÐīĮķæ­ī
ǠȑĴĮĨÅ­āðĊæĨďœÌÐī
ȑĴĮĨĮ­ăĴ
ǠÐææ
ǠǧǟĉăăĨīďZ­Ĵ#īðĊā
ǠĴĮĨŒ­Ċðăă­ÐŘĴī­ÆĴ
ǡĴÅĮĨŒÐæÐĴ­ÅăÐďðășĨăķĮÐŘĴī­åďīåīřðĊæ
åīķðĴÆďĉĨďĴÐșĴďĮÐīŒÐďĨĴðďĊ­ă
ăĨīďqă­ðĊUďwķæ­īĮăĴÐīĊ­ĴðŒÐ
Ĵď$ďæķīĴșĴďĮÐīŒÐďĨĴðďĊ­ă

1 Add the flour, oats, sugar, baking powder,
salt, egg, Alpro Oat Drink, vanilla extract
and oil to a blender or food processor and
blitz until you have a smooth batter.
2 Heat a splash of oil in a frying pan over
a medium heat. Spoon roughly 2 tbsp of
batter into the pan and cook for 1-2 mins,
until the base sets and bubbles appear
across the top. Flip and cook the other
side for a further 1 min. Repeat with the
remaining batter.
3 Serve the pancakes hot with some fruit
compote and a dollop of Alpro Plain No
Sugars Alternative to Yogurt, if you like.

quickly find that each new product you
try is just as delicious as the last, as
Alpro believes that going plant-based
shouldn’t have to mean compromising on
taste. So, however you choose to breakfast,
you can easily make it Alprolicious.
If you’re keen to give Alpro a go,
here are just a few ways you can use
the products to take your breakfasts
to the next level (right). Alternatively,
if you really want to push the boat
out, you could try whipping up
these fluffy pancakes.

advertisement feature

ALPRO SOYA PLAIN
}ì­ĊāĮĴďðĴĮĮďåĴșĉðăÌ­ĊÌ
Å­ă­ĊÆÐÌŦ­ŒďķīșăĨīďĮPlain
Alternative to YogurtðĮœďĊÌÐīåķăăř
ŒÐīĮ­ĴðăÐȘķĴðåřďķþķĮĴœ­ĊĴĴď
­ÌÌ­ăðĴĴăÐÐŘĴī­åīķðĴðĊÐĮĮșĴīř
ĮĴðīīðĊæðĊ­åÐœĮĨďďĊåķăĮďå
ÆďĉĨďĴÐșĉ­ÌÐĮðĉĨăřåīďĉ
ÅÐīīðÐĮșœ­ĴÐī­ĊÌĮķæ­īȘ

ALPRO BARISTA OAT DRINK
ăĨīďĮå­ÅķăďķĮăřåď­ĉ­ÅăÐ Barista
Oat DrinkðĮæīЭĴåďīĉ­āðĊæřďķī
ďœĊÆīЭĉřÆďååÐЭĴìďĉÐȘ:ÐĊĴăř
ìЭĴǡǟǟĉăďå­īðĮĴ­Z­ĴșĮĴðīīðĊæ
ÆďĊĮĴ­ĊĴăřȘ}ìÐĊœìðĮāðĴķĊĴðă
åīďĴìřșĨďķīðĴðĊĴď­æă­ĮĮ­ĊÌ
Įăďœăř­ÌÌ­ĮìďĴďåÐĮĨīÐĮĮď
ĴďÆīЭĴÐĴìďĮÐăďŒÐăřă­řÐīĮȘ

ALPRO COCONUT DRINK

WIN A PARISIAN GETAWAY

As you taste Alpro’s
products, keep a
note of which ones
you think deserve
this special stamp
of approval.

Serving suggestion
*Contains naturally occurring sugars

ìÐĊřďķŒÐÌÐÆðÌÐÌœìðÆìăĨīďĨīďÌķÆĴĮ
ì­ŒÐЭīĊÐÌřďķīăĨīďăðÆðďķĮĮĴ­ĉĨďå
­ĨĨīďŒ­ășřďķÆ­ĊìЭÌĴďbit.ly/alprolicious
ĴďÐĊĴÐīĴìðĮÐŘÆðĴðĊæÆďĉĨÐĴðĴðďĊȘăăřďķ
ĊÐÐÌĴďÌďðĮķĨăď­Ì­ĮÐăťÐďåřďķæðŒðĊæřďķī
å­ŒďķīðĴÐĨīďÌķÆĴ­ĴìķĉÅĮķĨșåďīĴìÐÆì­ĊÆÐ
ĴďœðĊ­ìďăðÌ­řåďīåďķīĴďq­īðĮ**

For more information and
Alpro recipe inspiration, visit
bit.ly/alprolicious

**Visit bit.ly/alprolicious for full T&Cs.

ðĴìðĴĮĴÐĉĨĴðĊæăřĴīďĨðÆ­ă
Ŧ­ŒďķīșăĨīďĮCoconut Drink
Ĩ­ðīĮÅЭķĴðåķăăřœðĴìåīķðĴĮăðāÐ
ĨðĊЭĨĨăÐșĉ­Ċæď­ĊÌÅ­Ċ­Ċ­
åďī­ĪķðÆā­ĊÌЭĮřĮĉďďĴìðÐȘ
ÌÌ­åÐœĉðĊĴăЭŒÐĮåďī­
īÐåīÐĮìðĊæĴ­ĮĴÐďī­ĮĨďďĊåķă
ďåìďĊÐřåďīÐŘĴī­ĮœÐÐĴĊÐĮĮȘ

No fads.
No banned foods.
No hassle.
With Nutracheck – the UK’s top-rated calorie and
nutrient checking app – you can accurately track
what you eat to help you achieve your health goals
Start your 7-day free trial today.
Download the app by scanning the
QR code, or register at nutracheck.co.uk
4.8 rating - iOS App Store. Correct at time of print

voices
Joanna Blythman

Time to enjoy

weekend cooking
When the weather cools, the best place
to be is in the kitchen, says our columnist

N

ow there’s an autumnal
nip in the air, I realise
I was a dilettante in the
kitchen over summer. We still ate
well, but with light nights and
so many inviting reasons to be
outdoors – a splash in the sea,
expeditions with old friends,
holidays, trips to see family
– my cooking went down a gear.
I wasn’t exactly slacking, but
I certainly didn’t peruse my
extensive cookbook library,
follow a formal recipe or ring the
changes. Instead, I fell back on
trusty, easy dishes like classic
salade niçoise or melted local
goat’s cheese on toast with
sharp-sweet cherry tomatoes
and Greek basil from the garden.
Our plates showcased peak
summer ingredients. My habit of
making a weekend food shopping
list went into abeyance. Weekends
lost significance, too. My excuse –
not that I need one – is that a series
of public holidays confused me
about the days of the week. Cue
more than usual disorganised
dashes to the shops for missing
ingredients. We ate a few too
many takeaways, which in
retrospect, were disappointing
and expensive.
But, as the evening light fades
earlier, my body clock tells my
brain that it’s time to reprise a
command and control role in the
kitchen. My summer cooking
sabbatical is over, and I can’t
wait to get stuck in.
I’m actively enjoying planning a
new repertoire of meals now, ones
that involve more cooking time (if
not necessarily preparation effort)
and produce heartier offerings:
soups, stews, slow roasts and

Hot puds
have
elbowed
out the
summer
berries

bakes. Hot puddings have elbowed
out the summer berries. I’m
revisiting cherished old recipes
and eyeing up untried ones.
As we connect less with the
outside world, gradually snuggling
down for winter, so the urge to
fill the kitchen with comforting
aromas grows. I want to make our
weekend meals an anticipated,
dependable highlight of life.
I’ve started routinely shopping
on Saturday again, picking up the
wherewithal for less hurried
meals. I adore the buzz of busy
food shops on a Saturday morning,
when customers line up to buy
what they need for our weekend
menus. It’s nice to think that when
we sit down to relish our efforts,
countless other households will
be doing the same.
In my local shopping parade,
you can see the seasonal shift to
cold weather food. In summer,

my butcher tells me that
customers wanted “everything
on a skewer” for barbecues. Now,
versatile cuts that lend themselves
to a variety of treatments will
replace them.
My greengrocer is no longer
preoccupied with keeping stock
cool and shaded. His outdoor
display bursts with cauliflower,
beetroot, squashes, leeks, pears
and quinces that look so gorgeous,
they trigger their own recipe ideas.
I’ll bet you that come March, my
cooking enthusiasm dips again.
For the time being though, the
kitchen is where I want to be.

Our contributing editor Joanna is
an award-winning journalist who
has written about food for 25 years.
She is also a regular contributor to
BBC Radio 4. @joannablythman

OCTOBER 2023 bbcgoodfood.com 127

advertisement feature

I’m so much
happier now.
I’m doing
things I’d
never have
done three
years ago.

‘Nutracheck has
been life-changing’

Before

wðĊÆÐīЭÆìðĊæìÐīťĴĊÐĮĮæď­ăĮœðĴìUķĴī­ÆìÐÆāșĉÅÐīì­Į
ĮÐÐĊìÐīÆďĊťÌÐĊÆÐĮāřīďÆāÐĴȘ>ÐīÐșĮìÐĮì­īÐĮìÐīĮĴďīř

W

hen Amber started her journey
with Nutracheck, the handy
calorie-counting app, she’d
struggled with comfort eating for as long
as she could remember. But, when the
pandemic hit, reports claimed those with
a higher BMI could be more susceptible to
serious illness, so the 23-year-old early years
worker decided to make some changes.
In 2021, she underwent a complete lifestyle
overhaul – she hired a personal trainer and
took back control of her eating habits with
help from Nutracheck.

HEALTHIER BODY, HEALTHIER MIND
“I had always turned to food if I was
stressed or unhappy and would often eat
in secret,” she says. “But once I got into
the swing of using the app, I found it so
easy to use. I like that it has pictures and
a barcode scanner to make the process
really straightforward.” Before long,

Amber – who at her heaviest weighed 22st
and is now 14st 7Ib – not only noticed
a physical change, but a mental one, too.
“I’m so much happier now and so many
people have commented on how much more
confident I am. I’m doing things I wouldn’t
have done three years ago. I enter fitness
competitions, I run and I go to the gym six
times a week. Before, I would never have
stepped foot in the gym, but because I feel
good, I’m getting myself out there.”
In May this year, Amber took her newfound love of fitness one step further
and walked the length of Scotland’s West
Highland Way, a 96-mile stretch that takes
you from Milngavie to Fort William – and
she credits Nutracheck with helping her
turn things around for the better.
So, what advice would she give to others
who are thinking about downloading the
app? “Just go for it. It doesn’t take long
to use and it really will change your life.”

Download the Nutracheck app
today and start your free 7-day trial

3 WAYS NUTRACHECK CAN
HELP YOU REACH – AND
MAINTAIN – YOUR GOALS
Trusted by hundreds of thousands
of users, Nutracheck offers a simple
way for you to count the calories
you consume on your smartphone
or tablet, as well as monitor seven
key nutrients. Here are some other
reasons you’ll love it…
You’ll be in good company You can
join loads of like-minded members
in the Nutracheck forums and share
your challenges and successes.
There’s a helpful community on hand
to assist and support you seven
days a week, 365 days a year.
You don’t need anything
else It’s an all-in-one
app to help you reach
your goals. It has
a UK food database
of 350,000 foods,
plus it features
a barcode
scanner to make
searching easy.
It’s an app you can trust
Nutracheck’s App Store rating is
4.8 out of 5 stars – making it the
top-rated calorie tracking app –
so you know you’re in safe hands.

voices

What you’re sharing
Share photos of what you’ve cooked using our recipes, along
with your top tips @bbcgoodfood, or get in touch with us at
goodfood@immediate.co.uk

Turmeric cod with chickpea traybake
Download our app to get
the recipe: bbcgoodfood.
com/premium/turmericcod-with-chickpeatraybake

Vegan brownies
I always stand by this recipe, as
it has even wowed and fooled
some non-vegans in my life!
@plantbased.kitty, Worcester

Turmeric cod with chickpea
traybake We absolutely love the
delicate, warm, spicy flavours of this
dish – and best of all, only one pan to
wash up. @hayley.daviez, Bristol

Baked sea bass with lemon caper dressing
So quick and easy to make, and tasty
and healthy to boot.
@katie_cooks_alot_, Liverpool

Creamy carbonara
This recipe is a firm favourite, as it doesn’t
compromise taste or texture, and takes
next to no time to rustle up.
@cams.cooks, Oxford

Carrot cake
We had the best time following the video
and recipe. The cake is light and fluffy, and
the orange icing gives it a nice tang.
@our_sensory_adventure, Bedford

Bang bang cauliflower
The recipe is straightforward and easy to
follow – it makes a great vegetarian starter.
@what2eatnext, London

OCTOBER 2023 bbcgoodfood.com 129

Book tickets now

23-26 November 2023
NEC Birmingham

Enter a winter wonderland
ǐƕ
ɝƺřǐȈǮ
ǿƞƣǵ
iǐƂǃŵƂǮ٢
Unwrap a world of festive culinary delights at the
BBC Good Food Show Winter next month. Immerse
yourself in a world of festive flavours as you fill your
shopping bags ready for the big day.
Explore an array of artisanal treats and mouthwatering
gifts for your Christmas stockings. Plus, we’ll be joined
by renowned chefs showcasing their talents in the
Big Kitchen, amazing experts leading interactive
workshops to help you brush up your skills in time for
Christmas, and fantastic producers showcasing
seasonal goodies to taste, try and buy!
Join us for a day filled with festive cheer.
This is a celebration you won’t want to miss.
Enjoy a 20% saving* on tickets using code
GF20 – head to the website to book.

Yuletide Mastery:
Choose your
workshop experience
It’s never too late to pick up new skills to
wow your friends and family this Christmas.
Add to your day and sign up to our hands-on
workshops and tasting sessions.
Find new wine pairings for your festive dinners
in the BBC Good Food Wine Club Tasting
Theatre and explore a world of flavours
in our ‘Spices of the world’ session
at the Fabulous Food Finds
Tasting Theatre.

Enjoy a 20%* off saving when you use code GFR20 at checkout
With thanks to
our sponsors
and supporters:
Headline Sponsor

Big Kitchen Sponsor

The Wild Kitchen Stage Sponsor

Product Supplier

BBC Good Food Wine Club

Product Supplier

Inspiration for the season

Subscribers
**

save 25%

using your unique 10-digit
number when booking

Christmas table alternatives
Looking to discover new alternatives for your Christmas
table? The Wild Kitchen stage, hosted by Chris Bavin and
sponsored by Eat Game, is the place to be! We’ll be joined
by a host of rising stars ready to inspire you for Christmas.
Fresh off Jamie Oliver’s Cookbook Challenge, Zena
Kamgaing will be celebrating worldwide culinary traditions,
and professional chef and restaurant owner Sally Abé will
be sharing her hearty winter recipes. Plus, to help you add
a Caribbean twist to your cooking this Christmas, brother
duo Craig and Shaun McAnuff are back after their
BBC Good Food Show debut earlier this year!

Greg Rutherford makes
his Big Kitchen debut

NEW!

From the long jump pit to the kitchen counter, former
Olympic gold medallist and World European and
Athletics champion Greg Rutherford will be on the

Jane’s Patisserie,
Nadiya Hussain,
Michel Roux Jr,
Paul Ainsworth
and more.
Book online now.

The most exclusive reservations of the season
Treat yourself to a more formal dining experience at one of our popular restaurants, located at the
heart of Show. The Takumi Lunch Club by Lexus offers an exclusive dining experience, or you
can immerse yourself in the festive menu at the BBC Good Food Restaurant – both offer a feast
you won’t want to miss. Book online now.

Book tickets now at bbcgoodfoodshow.com

Please note: refunds exclude the transaction fee and See Tickets Refund Protection cost.

Workshop Sponsor

Sponsor of
‘The Flavour Experience’

*20% discount is valid on standard general admission tickets. Excludes Saturday and VIP tickets, add ons or with any other
discounts. **Subscribers save 25% on standard general admission tickets when using their unique subscriber number.
Excludes VIP tickets. Both offers end 11:59pm, 31 August 2023. £3.95 transaction fee per e-ticket order. Not all celebrities
appear on all days. Details correct at time of print. Organised and presented by Immediate Live (trading name of Upper Street
Events Ltd and River Street Events Ltd).

BOOK NOW

MARKETPLACE HIGHLIGHTS
Frighteningly
Good Toffees

To advertise here call 020 7150 5614

Fun Handmade Soaps
We offer a fun range of soap bars, luxurious
body butters, whipped soaps and body
polishes to show that sustainable living
doesn’t have to be boring!

Great for giving and perfect for sharing on
dark wintery nights, are deliciously creamy
­ăāÐīĮUďĊĮķÆìĴďååÐÐĮȘŒ­ðă­ÅăÐðĊǨ
mouth watering varieties, there’s a treat
åďīÐŒÐīřďĊÐȘ9­ŒďķīðĴÐĮðĊÆăķÌÐ}īЭÆăÐș
OðĪķďīðÆÐș­Ċ­Ċ­wĨăðĴ'Æă­ðīĮ­ĊÌTðĊĴȘ
Made with just good ingredients such as
œìďăÐĉðăā­ĊÌÅķĴĴÐīș­ăďĊæœðĴìďŒÐīǠǟǟ
years cooking experience, the taste is second
ĴďĊďĊÐȘăă­ăāÐīĮĴďååÐÐðĮŒÐæÐĴ­īð­Ċ
åīðÐĊÌăř­ĊÌæăķĴÐĊåīÐÐĴďďȘwÐÐďķīœÐÅĮðĴÐ
or call us for your nearest stockist.

With 1000’s of 5* reviews, these products
really are worth the hype! All of our products
are vegan, cruelty free, palm oil free, our
packaging is plastic free and everything is
handmade in small batches by our lovely
little team. Why not try a sample?

01782 321525
walkers-nonsuch.co.uk

info@intotheeve.co.uk
intotheeve.co.uk

Suction Based
Knife Sharpener

The Sussex Trug

The Knife Sharpener Guy sells the World’s
BEST knife sharpener and customers
are now seeing the exciting new range
of colours.
Also available are: Copper, Brass and
Wolfram and these are proving to be our
ÅÐĮĴĮÐăăÐīĮȘìÐÆāďķĴĴìÐœÐÅĮðĴÐĴďťĊÌ
the ideal gift but be aware you’ll want to treat
řďķīĮÐăåťīĮĴȘ

Use code: SUMMER at checkout to get 15%
ďååřďķīťīĮĴďīÌÐīȘ

The Sussex Trug is a time-honoured
receptacle for bringing home garden
produce by both Gardener and Chef.
My Trugs are featured in various TV
cooking programmes as an attractive
kitchen accessory to display fruit, veg,
herbs etc. Hand crafted by me, signed,
dated, stamped, boxed and delivered
within 48 hours.

Online or mail order.

Œ­ðă­ÅăÐðĊťŒÐĮðšÐĮ­ĊÌĴìīÐÐÌÐĮðæĊĮ
to suit all needs, cherished for a lifetime
and make the perfect gift for those
‘hard-to-buy-for’.

07910 944826
theknifesharpenerguy.co.uk

ǟǠǢǡǢǣǣǟǣǤǡ!
trugmakers.co.uk

St Anthony
Holiday Cottages

Wrap Yourself in
Chocolate Bliss

Charming Creekside Cottages, enchanting
location on the Helford River and superb
coastal walks all combine to make this one
of the most sought after holiday destinations
in Cornwall.

Cosy up on crisp autumn evenings with
indulgent velvety Hot Chocolate Flakes,
handmade with care at Wiltshire-based
chocolatier Coco Chemistry. Treat yourself
to a little luxury and let the world melt away
with warm chocolatey comfort in every sip.

Gillan Creek provides a fascinating
playground for adults and children alike,
with boat hire and moorings for visiting
yachts available.

Available in milk, dark or white chocolate,
each 250g bag makes between 5 and 7 cups.

Self-catering and pet friendly properties
sleeping 2 – 16. Open all year.

Normal price: £8.50 each or two bags for
£16 (plus postage). NOW ENJOY 10% OFF
WITH CODE: LUXURY10 UNTIL 31/10/23.

01326 231357
stanthony.co.uk

01380 860768
cocochemistry.co.uk

Up to 70% off in
Clearance Sale
Get up to 70% off in our clearance sale.
Make the most of the weather this year
with the versatile Stockholm Corner lounge
set from Out & Out. It sits up to 6 comfortably,
the sofa is made from hardwearing polyrattan
which gives durability and virtually no
maintenance needed. The table is 144cm
long with a wood-effect slatted table top and
has an underneath shelf for useful storage.
Was £1399, now £419.70. Delivery Excluded.
Visit outandout.com to receive your offer.
outandout.com

MARKETPLACE

To advertise here call 020 7150 5614

20

%
OFF

FERRY TRAVEL*
For stays of 1-night or more

BOOK WITH
PROMO CODE
GFSEPT20

Set sail for beautiful beaches, a rich local history and 100s of miles of trails to explore.
You’ll feel like you’ve gone abroad, without the hassle of checking a passport or bags.
Discover the Isle of Wight, just one hour from Southampton when you travel with Red Funnel.

adventure

Scan to book your Island
:
 redfunnel.co.uk  023 8001 9192†
*Book before 31st October and travel before 31st December 2023. Valid for a vehicle ferry crossing stays of 1 night or more, up to 7 people (additional passenger rates available) in a car, minibus,
motorhome, motorcycle or private towed vehicle. Also available for a small van up to 5.5m length/2m height. New bookings only. Not for use in conjunction with any other offer.
†
A £5 handling fee applies to telephone bookings.

MARKETPLACE

To advertise here call 020 7150 5614

anatomy and miscellany. And then the recipes!”

- Yotam Ottolenghi
“A fascinating, transporting read, packed full
of intriguing recipes I can’t wait to try.”

- Felicity Cloake,
Guardian food columnist and author

Elevate your
Breakfast with the
true taste of France
La Boulangère has launched its new
Selection range of all butter baked
products for all to indulge in, everyday.
Excite your senses with our
irresistible all butter pains au chocolat
and croissants.

!
x
u
e
i
c
i
l
é
D
e
Just
@laboulangereselection
Don’t wait another moment—
purchase from ASDA, Ocado, and
Laboulangere-uk.com.

To advertise here call 020 7150 5614

MARKETPLACE

Get Baking

Organic
Extracts
by Foodie Flavours
Recipe favourites by Foodie
Flavours, specialists in natural
Ђ˔˩˨˥˜ ˚˜ ˚˥˘˗˜˘ ˧˦ʡ
Premium quality organic
extracts specially crafted in the
ˈʾ˙˥˛ˠ˘˕˔˞˜ ˚˖˞˜ ˚ʡ
Available from:

foodieflavours.com
amazon.co.uk

˂˥˚˔˜˖ʶ˘˥˧˜Ё˘˗

your own pool
..holidays with added peace of mind.

Handpicked Villas with private pools.
Over 30 years of creating perfect holidays.
%RRNZLWKFRQ¿GHQFH

Handpicked villas with private pools

• Greece • Spain • Lanzarote • Balearics • Portugal • Turkey • France • Italy • Croatia • Cyprus

01954 261 431

www.vintagetravel.co.uk

Use code “OCT-GF” for 10% off,
expires 31/10/23
WWW.HAWKSHEADRELISH.COM

MARKETPLACE

To advertise here call 020 7150 5614

The tap that does it all
100°C BOILING, CHILLED AND SPARKLING WATER
With a Quooker in your kitchen you always have 100 °C boiling water alongside regular hot and cold.
Add a CUBEFSI^TZ\NQQFQXTMF[JHMNQQJIQYJWJIXUFWPQNSL\FYJWȂFQQKWTRYMJXFRJYFU.SYJWJXYJI$
Book a virtual experience with a Quooker expert. You control the appointment and what you see.
+TWTZWQFYJXYTJWXFSIYTGTTP^TZWFUUTNSYRJSYXHFSYMJ67HTIJTW[NXNYVZTTPJWHTZP

Managing director,
food
Jessica Norell Neeson

Group
editor-in-chief
Christine Hayes

Commercial
director
Simon Carrington

Group advertising and
partnerships director
Jason Elson

CONTACT US firstname.surname@immediate.co.uk

CONTENT
Group magazines editor
Keith Kendrick
Group managing editor
Lulu Grimes
Deputy magazines editor
Janine Ratcliffe
Food director Cassie Best
Senior food editor
Anna Glover
Skills & shows editor
Barney Desmazery
Food copy editor
Samuel Goldsmith
Food editor Ailsa Burt
Food content creator
Helena Busiakiewicz
Senior administration assistant
Rachel Gunter

Group digital editor Lily Barclay
Editor, bbcgoodfood.com
Natalie Hardwick
Associate editor, bbcgoodfood.com
Amanda Nicolas
Editor, olivemagazine.com
Alex Crossley
Health editor Emma Hartfield
(maternity cover), Tracey Raye
Digital content producer, health
Isabella Bradford
Reviews editor, awards,
food & drink Lucy Roxburgh
Reviews editor, appliances
Anya Gilbert
Premium content manager
Katie Meston
Audience development
executive Alice Johnston
Digital writer Helen Salter

DESIGN

SUBS

Group creative director Ben Curtis
Art directors Rachel Bayly,
Gillian McNeill
Design hub manager
Gabby Harrington
Senior multimedia designer
Freddie Stewart
Multimedia designer
Laurie Newman
Junior multimedia designer
Jordan Edmonds-Moore

Group content & production
manager Stella Papamichael
Deputy content & production
manager Fiona Forman
Production editor Marianne Voyle
Chief sub & production editor
Dominic Martin
Senior sub-editors
Sarah Nittinger, Hannah Guinness
Sub-editor
Katie Hopkins

COMMERCIAL

INTERNATIONAL

Head of partnerships Marc Humby
Project coordinator Jenny Goff

CONTRIBUTING
EDITORS
Joanna Blythman
Marverine Cole
David Crawford (TV)
Henry Jeffreys
Tom Kerridge
Victoria Moore
Tony Naylor
Melissa Thompson
Kerry Torrens (nutrition)

Director of international
licensing & syndication
Tim Hudson
Syndication manager
Richard Bentley
International partners manager
Molly Hope-Seton

PRODUCTION
Production director Koli Pickersgill
Production manager Lee Spencer
Senior repro technician
Darren McCubbin
Senior production controller
Leanda Holloway

LIVE EVENTS

Get the best
from our recipes

Portfolio director, food & festivals
Sophie Walker
Head of commercial
Rachael Clarke
bbcgoodfoodshow@immediate.co.uk

We test them thoroughly
to ensure they work for you

ADVERTISING
Head of clients and strategy
Margaret McGonnell (maternity cover),
Catherine Crosby
Business development manager
Rachel Dalton
Business development manager Ashley Snell
Ad services managers John Szilady, Eleanor
Parkman-Eason
Ad services co-ordinator Sarah Barker
Senior ad services coordinator, inserts
Agata Wszeborowska
Director of digital trading James Walmsley
Head of monthlies, inserts Steve Cobb
Team lead, IM Direct Jemma Hayes
Regional business development manager
Nicola Rearden
Partnerships director Beth Shirazi

For all advertising enquiries, please email:
imfood@immediate.co.uk

Chair, Editorial Review Boards
Nicholas Brett
Managing director of consumer
products & licensing Stephen Davies
Global Director, Magazines
Mandy Thwaites
Compliance manager
Cameron McEwan

Commissioning editor, factual
Patrick McMahon
Head of content production,
Wales & West of England
Colin Paterson
Nicola Lando

sustainably sourced seafood.
z To help avoid waste, we suggest how to use
any leftovers you may have from our recipes.
z Eggs carrying the British Lion mark guarantee
that all hens are vaccinated against salmonella.
z We try to avoid using plastic. You’ll find
instructions to wrap or cover, but we won’t specify
what to use unless it’s vital to the recipe.
Helping you to eat well
Our BANT-registered nutritionist analyses our
recipes on a per-serving basis, not including
optional serving suggestions. You can compare
these amounts with the Reference Intake (RI), the
official recommended amount an adult should

a low amount of saturated fat, sugar and salt per
100g, equivalent to green on a traffic-light label.
On a per serving basis, Good Food require the
saturated fat to be 5g or less, salt 1.5g or less
and sugar, 15g or less per serving.
Low-fat recipes in Good Food are low per 100g,
or 12g or less per serving.
Low-calorie recipes have 500 calories or less
per main course, or 150 calories or less for a
dessert. We also include the number of portions
of fruit and/or veg in a serving, and highlight
recipes that supply a third of the daily requirements
of calcium, iron, folate and vitamin C, and a good
source of fibre and omega-3.
Balanced recipes contribute to your five-a-day,
include starchy carbohydrate, a lean source of
protein and dairy, or plant-based alternatives. These
recipes also use unsaturated oils in small amounts,
and all components of the main meal are included
in the analysis – only seasonings are excluded as
‘to serve’. Saturated fats, sugar and salt are
medium per 100g, or amber on a traffic-light label.
How we label our recipes
Vegetarian (V) or vegan recipes are clearly
labelled, but be sure to check pack ingredients.

Executive chairman Tom Bureau CEO Sean Cornwell
COO & CFO Dan Constanda

BBC GOOD FOOD BOOKS
Editorial director
Lizzy Gray
Editor
Joanna Stenlake
jstenlake@penguin
randomhouse.co.uk

especially for things like spices, yeast and salt.
z Where possible, we use humanely reared and
produced British meats, poultry and eggs, and

90g, Salt 6g (please note RIs for total fat, saturates,
sugar and salt are the maximum daily amounts).
Healthy recipes are checked to ensure they have

Publishing manager
Tom Townsend-Smith
Digital marketing manager
Amy Donovan
Digital marketing executive
Lara-Jane Johnston
Social media lead Sonia Rowe
Senior PR manager
Natasha Lee 020 7150 5472
Reader offer manager Liza Evans
Subscriptions director Helen Ward
Direct marketing manager
Sally Longstaff
Subscriptions marketing manager
Molly Hodgen
Head of newstrade marketing
Martin Hoskins
Newstrade marketing manager
Alex Drummond

DIVERSITY & INCLUSION

MAGAZINE EDITORIAL
REVIEW BOARD

included in the ingredients list.
z Use standard measuring spoons for accuracy,

consume daily. Energy 2,000 kcals, Protein 50g,
Carbohydrates 260g, Fat 70g, Saturates 20g, Sugar

MARKETING &
SUBSCRIPTIONS

Diversity & inclusion manager Ridhi Radia

BBC STUDIOS,
UK PUBLISHING

z Read the recipe before starting. Basic
storecupboard ingredients, like salt, aren’t

Freezing (G
G) Can be frozen for up to three months
unless otherwise stated. Defrost thoroughly and
heat until piping hot.
z Recipes for advertisement features are checked
by our cookery team but not tested by us.
z Our gluten-free recipes are free from gluten,
but this may exclude serving suggestions.
For more info, visit coeliac.org.uk.
z We are unable to answer individual medical
or nutritional queries.

This magazine is published by Immediate Media Company Limited under licence from BBC Studios
© Immediate Media Company Limited, 2020. Immediate Media Company Limited, Vineyard House,
44 Brook Green, Hammersmith, London W6 7BT

OCTOBER 2023 bbcgoodfood.com 137

last bite

Toffee apple treat
Pass around these sweet and sticky slices on Bonfire Night or
enjoy them indoors with ice cream and a cuppa
recipe AILSA BURT photograph GARETH MORGANS

Mini upside-down
toffee apple tarts
Make these deceptively easy tarts
using only a handful of ingredients.
They’re a good choice whenever
you need a quick dessert, or for
handing around while you
watch the fireworks.
SERVES 8 PREP 10 mins plus cooling
COOK 25 mins EASY V

BECOME A
MEMBER AT

bbcgoodfood.com
With over 15,000 recipes to choose
from, you’re sure to find plenty of
inspiration on our website. Create
a free My Good Food account
and opt in to receive recipe
recommendations direct
to your inbox.

1 Heat the oven to 200C/180C fan/
gas 6 and line one large or two
small baking trays with baking
parchment. Cut the sheet of puff
pastry into 8 small rectangles.
Spread 1/2 tbsp of the dulce de leche
over the parchment on the tray into
a rectangle smaller than the puff
pastry. Repeat seven more times,
leaving lots of space between each
rectangle. Arrange the apple slices
over the dulce de leche rectangles,
overlapping them slightly. Sprinkle
over the cinnamon. Lay the puff
rectangles over the apples and press
around the edges to seal. Brush
over the beaten egg and bake for
20-25 mins until golden.
2 Leave to cool on the tray for
10 mins, then invert onto plates,
dust with icing sugar and serve
warm with scoops of ice cream,
if you like. Will keep chilled for
up to two days.
PER SERVING 214 kcals • fat 12g • saturates 6g •
carbs 22g • sugars 9g • fibre 1g • protein 4g • salt 0.4g

138 bbcgoodfood.com OCTOBER 2023

Shoot director FREDDIE STEWART | Food stylist TROY WILLIS | Stylist LAUREN MILLER

320g sheet puff pastry
4 tbsp dulce de leche
1 large eating apple, cored
and thinly sliced
½ tsp ground cinnamon
1 egg, beaten
1 tbsp icing sugar
vanilla ice cream, to serve

The Burrows Classic 3 Seater Sofa, shown in Bennington Berry.

Experience love at first sit.
When your furniture supports you in the right places, you’ll feel the difference in your wellbeing.
We help you find the ideal fit, and you choose the perfect fabric and finish for your home.
Visit your local HSL Showroom or contact us to arrange a free Home Visit.
Request a free Brochure & Fabric Swatches.

Call 01924 507050

Visit hslchairs.com

Quote:
BBF23

Over 50 showrooms across the UK

Home Visit service available