Feel Good Food 2009 Spring

The most delicious cupcakes ever
(on page 75)

AVAILABLE AT

§M&S

Dupleix Ramsay m Anand es Martin

Delia Smith Jamie Oliver Nigella Lawson

THE OOK

For special times

with family and friends

Lose pounds, lose lines

Welcome to woman&home's spring edition of Feel Good Food 2009 Once again, this issue iSr~ ~ ~ ~ ~ We've added a few new tricks with easy-to-read symbols to help you navigate your way around our recipes. There's bags of nutritional and feel good food info to help you g.u.t ~ ~ ~ ~ CH.J.! plus helpful websites for sourcing fantastic and unusual foods. Check out our two-week

diet, which will help you lose pounds and wrinkles, but without depriving you of delicious things to eat.

Wi~ ~ O~'~ tor ~ ~ ~ to- ~ ~I and

we're thrilled to have Delia and Jamie heading the list Even better, you can now ~ to~ ~ :t=:o.ol to ensure you don't miss a copy. Why not treat yourself to woman&home, too 7 See ou r great offers on pages 1 04 and 144. If you want more gorgeous feci pes, just go to

www.womanandhome.com. Who knows? You may even join one of our Supper Clubs to meet

like-minded foodies near you, Let's celebrate spring and delicious food!

~~+

LOOK OUT ..

for our new symbols, which will give you useful information at a glanc.e:

Rec.ipes that are suitable for vegetarians

PLUS reclpes that are:

EASY

PREPARE AHEAD II F.REEZABLE

I

Jane Curran,

Food Editor, woman&home

EDITO PlIAL DUU':TOII. Sue James EDITOR Jane Curran

fOOD ASSISTANT Rebecca Smith APIT EOITOII Karen Smith

CHIEf SUI-EDITOII Danielle Fynn PICTURE EDITOPI Sharon Mears PUSUSHI G DI~E(TO

Linda Swidenbank

'UILISHE Ilka Schmitt

ADVEPlTl51HG MAN"GE Nicola Morey SENIOR SALES UECUTIVE Deborah Paul

Cover photograph Richard Jung Recipe and 5tyling Jane Curran Prop 5tyling Sue Rowlands

All other photos IPC Images, unless otherwise stated

wornal'l&home PASSIONATE ABOUT fOOD 3

FOOD rNOW HOW 10 What's in season? 52 E.at smart: olive oll 5fi Eat smart: cheese 10 Eat smart: yogurt

CHEFS' ~ECIPES

1 J'ill Dupl.eix'sBriliiant watercress soup

32 Nigella lawson's Breakfast bruschetta

~ Jamie Oliver's Quick salmon tikka with cucumber yogurt

1 Delia Smith's Very sticky prune and date cake

102 James Marti.n'sGravadlax

with mustard and dill sauce 111 Anjum Anand's Simple spinach and lentil curry

1H Gordon Ramsay's lime mousse

BREAKFAST AND BRUNCH 19 Brunch pancakes

19 Poached eggs on beans with "soldier" toast

20 Mixed berry,. banana and soya milk smoothie

20 Crunchy flapjacks

n Bircher muesli

11 Spiced fruit compote

26 Pecan and maple buttermilk

pancakes

26 Mushroom melts 26 Melon trio salad

29 Roasted sausages with rosemary tomatoes

29 Bacon, avocado and tomato ciabatta rolls

JO Lemony smoked salmon pasta :w Spiced fish pilaff

EASY :::VERYD Y FOOD

J1 Spic.y prawn and potato curry )1 Speedy roast pork with herby

potato wedges and mustard dip n Quam and sweet potato curry 19 Cheat's chunky minestrone

n Aubergine and Mozzarella pasta -G Pan-fdedlamb steaks with

parsnip mash

41 Chicken Caesar salad

4l Lamb chops with cannellini beans

46 Vegetable and mackerel stir-fry 46 Szechuan chicken stir-fry with cashew nuts

4' Chicken breast and chorizo with kale bubble and squeak

4!t Melted goats' cheese on wholegrain soda bread with watercress and pomegranate

50 Prawn, pea and rlcotta pasta 50 Su,per-fast beef fajitas

HOME-MADE BAKING

til Mini lemon drizzle cakes .1 Rich ehocolate cupcakes i4 Simnel cake

... Coffee and walnut cake

iii Coconutand lemon layer cake It, Sp.ring bunny biscuits

59 Nut cookies

11 Easte r chocolate truffl e cake 11 Blueberry lemon muffins n Best-ever cupcakes

75 Chocolate fridge chunks 16 Magic cakes

7fi Chocolate hedgehog cake

EATING IN

M Garlic prawns and squid with saffron aYoli

... Smoked salmon and wasabi toppers Thai red chicken and coconut curry

" Chicken and avocado salad with Caesar dress.ing

I' Chinese mushroomand ehkken soup

91 Chicken breast with mushroom sauce

n Roast salmon with peppers and fennel

91 Classic paella

M Cod, chorizo and chickpea casserole Mushroom and goats' cheese baked risotto

Y7 Roast leg of lamb with herb sWffing Y7 Baked cheese and vegetable gnocchi 17 Simply delicious roast chicken

100 Chicken and Parma ham rolls

100 Tuna, white bean and griUed

vegetable salad

THE LOOK YOUNGER DIET 101 Breakfast pancakes

, l' Red lentil and butternut squash dahl 115 Vegetable tagine with cous cous

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GUILT-FREE INDULGENCE 12 Chocol.atecoffee pots

121 Sticky apricot pudding

11 Pear and chocolate strudel

115 Poached pears and fresh figs 12S Peach and lychee sorbet

115 Ra.spberry and pink

Champagne jelly

12r Cheat's lemon and raspberry

meringues

1l1i lemon and lime meringue pie 111 Blueberry muffin trifle

131 Chocolate brandy mousse

111 Plums in spiced cognac

1 1 Mango and passionfruit trifle U5 French-style apple tart

US lemon pcssat

n~ Passionfruit creme brilh~e

OTHERS

Ii Our contributors

Menu planner

100' Subscribe to Feel. Good Food 140 Ideas to decorate the table 144 Subscribe to woman&home 146 Celebrity chef cookbook offers lOur favourite online suppliers

and farmers' markets 15-( Recipe index

-I- We use measuring spoons and aU quantities are level. + All !!99S are medium

and free-ranqe,

+ Use metric or Imperial weights and measures: don't mix the two.

-I- We don't specify salt and pepper in our ingredients' list, but we always tell you to season food,

+ Each recipe is nutritionally analysed, The Recommended Da'ily Amount (RDA) is 2,000 calories for women and 2,500 far men, The RDA. for fat is 70g far women (no more than 20g saturated) and 959 for men (no more than 30g saturated).

+ Milk is semi-skimmed.

+ Ovens vary in temperature, so you may want to invest in an oven thermometer.

+ The size of a cake is measured on the diameter on the base of the tin.

+ Cakes are better if YOli bake them on non-fan.

+ We always use humanely reared meat, poultry and game in our recipes,

woman&home PASSIONATE ABOUT fOOD 5

• • •

Jamie Oliver was "discovered" while he was working for Rose Gray and Ruth Rogers

at London's River Catli.

From his early days as The Naked Chef, Jamie's rise has been nolhing short of meteoric. He's now a national icon, revered for his school dinners campaign, bullying the Government into changing the way our kids eat. He has gained much admiration for his Fifteen restaurants,

the latest havi ng opened in Melbourne, where he hires underprivileged youngsters

and makes a fair chunk of them into chefs. The charity Fifteen Fou ndation celebrated its sixth birthday in 2008. H is latest

book is Jamie's Ministry Of Food, packed with easy-to-follow recipes aimed at inspiring a nation of non-cooks to start using their kitchens. Covering the basic cooking methods,

the associated Pass It On campaign began in H:otherham, encouraging people to share their new-found culinary skills. Jamie lives in Essex with his wife Joois and their children.

6 woma!!&home PASSIONATE AeOl.JT FOOD

~A~

Oh~ thought of a\ -the NigeUiiI of Indian looking", Afljum IS M1 upert at (~ .. Iing food tn .. t illi!Jhl, hNithy nd IUy, with ,In emph~is on fresh, 101:.1. HoIiOflal pradtKe. Her recipes are accessible and usually qu kk to prepare, and are ideal for Indian food lovers to cook at home .. Anjum grew up

in London and Switzerland, and she regularly visits family in Delhi and Calcutta, India. She has worked in the trend-setting

Cafe Spic.e in New York and

for Tommy Tang, the Mondrian Hotel in Los Angeles and the Park Royal Hotel's Indian restaurant in New Delhi. Anjum's first book, Indian Food Made Easy, was one of the Top Ten cookbooks of 2007. Her latest release, Anjum's New Indian, accompanied the BBC TV series, Indian Food Made Easy, and covers everything from basic recipes to seafood and desserts, all with a focus on regional Indian cooking. Anjum travels around the UK creating de'licious Ind ian food that is easy to put together. Anjumlives ln london.

~~

Part restaurant empire-builder,

part celebrity and part uber-talented chef, Gordon has become a global star.

As a teenager he was on the books of Glasgow Rangers Fe. but injury ended his chances of

a professional career in football. Gordon switched his attention

to cooking. He worked in two of London's legendary restaurants

- Harvey's with Marco Pierre White and Le Gavroche with Albert Raux., then left for France to work with Joel Robuchon and Guy Savoy He first hit our radar as part-owner of Aubergine, where he won two Michelin stars. He left to start up Restaurant Gordon Ramsa,y, which has three Michelin stars. Gordon Ramsay Holdings now has 18 restaurants worldwide and three pubs, with further plans for expansion. He's the star of TV's Ramsay's Kitchen Nightmares, Hell's Kitchen and The F Word., He was awarded an aBE in 2006 and has published seve r a I boo k s, the latest ca lied Cooking For Friends. Gordon lives in London with his wife Tana and their tour children.

~cp~

80m on iii shMp farm in Austnllill, Jill Oupillilt now live, in London where she Wiill TIte Times' coot fo. lilt ylNrl. A self-taught cook, whose

career before cooking was in advertising, her trademark style is to create simple, modern,

hea Ithy recipes using her understa ndinq and enthusiasm for good food from around the world. She is the author of 14 cookbooks, induding Good Cooking and Totally Simple Food. Her latest book, Lighten Up:

A Het3lthy New Way To Cook, shows how we can eat healthy, delicious food every day, without sacrificing flavour or the pleasure of eating. Jill also writes regular columns for magazines in South Africa, Australia and The Netherlands, and was named Cookery Writer Of The Year 2005 by The British Guild Of Food Writers. She makes regular g:uest chef appearances on the UKTV series Market Kitchen ..

Jill lives in west London with

her husband, Terry Durack,

re sta u rant critic fa r The Independent on Sunday.

James Martin presents BBC1's Saturday Kitchen, and has also delighted us with appearances in shows including The Gteat British Village Show and Strictly Come Dancing.

His cooking career began at a young age, when his father ran the catering side of Castle Howard in Yorkshire. After spending time in France and aged just 21, James became head chef of the bistro at the first Hotel du Yin in Wiflchester, where the waiting list for a table stretched into months. Now he has fingers in many pies, incl'uding consultancy work, his own kitchen company, more TV on Saturday Kirchen. his own

line of electrical kitchen equipment with Wahl and a range of cook and serve ware for Denby. He also owns a couple of cruiseli ner restau rants. James has written ten cookbooks, as well

as his autobiography, Driven. His latest book is The Collection, which contains a wide range of

h is favourite classic recipes, from roasts to steamed puds. James lives near Winchester.

Thit p.rti(uiar dirwctor of Norwich City football Club hiH bun !hewing u. how to took f« over 3-0,.. n.

In the early 70s, when Delia presented her first series for BBC 1, cooking at home was dedining, but Cookery Course was an instant success. Delia Smith's Summer Collection and Winter Collection followed and, in 1998, her How To Cook series took cookery back to basics. Delia's How To Cheat At Cooking, which accompanied

her latest TV series, took things in a new direction. She explains. "lf you short-circuit some of the accepted rules of cooking,

and are willing to explore alternatives by adding the cheating element, you can discover a better and easier way of coping when there's not much time available." She recently released Delia's Complete How To Cook. Delia lives in Suffolk with her husband Michael Wynn-Jones.

~~

TIw ooginal"domestic gOORsIH•

Nigellil became iI tl&YMhoId name in ''''l~ witt. hi!r book How to fat. Renowned for her sexy, linger-lickin' style, she now has the Delia ability to make stores sellout of her recommended products. Nigella's recipes are fun, qreat-tastinq and straightforward. "Cooking is not about Just joining the dots, following one recipe slavishly and

th en movi n g 0 n to the ne xt _ lt's abo ut deve.loping an understanding of food. " she says. Nigella has written seven cookbooks, including How To Be A Domestic Goddess and Nigella Express The latter is her solution to eating well when time is short and shows you how to rna ke mouthwatering good food ~ fast. Nigella has two children, Mimi and Bruno (from her marriage to John Diamond), and is married to C harles Saatchi.

CONTRIBUTORS

Need ideas for easy midweek meals? What about when entertaining or baking at home? Here's some inspiration for your spring dishes and menus

Coconut and lemon layer cake (above) Rich chocolate cupcakes

Simnel cake

Coffee and walnut cake Spring bunny biscuits Blueberry lemon muffins Easter chocolate truffle cake Mini lemon dnzzle cakes Nut cookies

Best-eve( cupcakes Chocolate hedgehog cake

Della Smith's Very sticky prune and date cake

Peach and Iychee sorbet

Raspberry and pink Champagne jelly Lemon and hme meringue pie Blueberry muffin trifle

Plums In spiced cognac

Mango and pas5IOnfrUlt trifle French-style apple tart

Gordon Ra~ Ume mousse

Garhc prawns and squid WIth saffron aioh (Tight)

ClaSSIC paella

Roast leg of lamb with herb stuffing Thai red chicken and coconut curry Roast salmon with peppers and fennel Cod, chOfizo and chickpea casserole Chicken and Parma ham mils

James Martin's Gravadlax with mustard and dill sauce

Jamie Ohver's QUICk salmon tikka with cucumber yogurt

A€i CXU0 ~ b.e- ~ ~ln.tt4~~

~ ClYLlL ose- ~ to. ~at~-~

~~[

RECIPE IDEAS

Brunch pancakes (below) Mixed berry, banana and soya milk srnoothe

Crunchy flapjacks

Bircher muesh

Spiced fruit compote

Roasted sausages with rosemary tomatoes Bacon, avocado and tomato aabana rolls Lemony smoked salmon pasta

Spiced fISh pilaff

Nlgella Lawson's Breakfast bruschetta

)

Aubergine and Mozzarella pasta (left) Mushroom and goats' cheese baked risotto Cheat's chunky mmestrone

Melted goats' cheese on wholegram soda bread with watercress and pomegranate Quorn and sweet potato curry

Baked cheese and vegetable gnocchl Vegetable tagine with cous cous

Anjum Anand's Simple spinach and lentil curry Jill Dupleix's Brilliant watercress soup

FRESH AN D FAB U LOUS

+ ~PRING GREENO;

More leafy dark green veg to choose from, and these are stuffed with antioxidants. Shred and add to soups, enjoy as bubble

and squeak or steam and add plenty of black pepper, some butter or olive oil

Hunt out the best British foods for spring and make the most of them with our recipes and nutritional know-how. Make sure your diet contains a rainbow of fruit and vegetables for maximum antioxidant benefit

+ JERSn ROYAl POTArOES

Just scrub and steam with spri.gs of mint then serve with sea salt and butter or oil, or crush lightly after steaming and drizzle with olive oil and freshly ground black pepper

+ NEW POTATOES - "EAR IES"

Cook as Jerseys or roast with olive oil

and garlic in a hot oven until tender. Potatoes are a good source of potassium and fibre as long as you leave the skins on.

-l- ENGLISH ASPAPI .... GUS

Make the most of the short season by boiling, steaming, roasting or grilling. Aspa ragus needs little more than lemon juice, butter

or olive oil and some seasoning. Irs also

a source of folate and high in vitamin C

+PIi:AS

The trick with fresh peas is to eat them

as soon as possible after picking, as the sugars are converted to starch, which gives them a "mealy" taste. This is why frozen peas often taste sweeter as they are frozen so soon after being picked.

+SAMPHIRE

At its best in May and available in good fishmongers, samphire groINS on muddy salt marshes. Seaweeds are very high

in minerals, especially iodine. Gently steam and serve with lemon and butter, accornpenyinq a piece of fresh fisi1.

10 woman&home P"SSIONAT£ AGOUr FOOD

-I- NI;W CA ROTS

High in beta-carotene, the plant form

of vitamin A, carrots really are g.ood for your eyesight. Try cooking them slowly in orange juice and a little butter, then add a sprin kling. of chopped fresh herbs.

+ S RING ONIONS

A member of the atliurn family, onions have been thought of as a cure-all for centu ries. This onion is so versatile - it's great in C hinese or Thai dishes and an essential ingred ient in a sti r-fry,

-I- SPINACH

When you wash spinach, soak it in plenty of cold water (so that it floats) then skim

it off the top so that al:1 the grit stays at the bottom. It's full of antioxidants,like most dark. green vegetables, but not particularly as high in iron as was once thought

-[-WATERCRESS

A real super food, the Eng lish season

lasts until late September. As well as an essential salad or sandwich ingredient, watercress can be wilted down into risotto or pasta and also makes a fantastic soup.

-I- ROCKET

English rocket appears now. Try whizzirlg it up with olive oil, ground almonds and garlic for a u pesto" to add to soups and pasta or to lop a piece of fish or chicken. Or simply dress with olive oil and balsamic vinegar and lop with Parmesan shavings for a simple but delicious salad.

-I- 8HTROOT

If beetroot coniures up images of 70s salads with too much vinegar, it's time to revisit it. Buyit vacuum-packed and serve warm with smoked meats, grate it (wear rubber gloves) and mix with white cabbage for a salad or make it into a wonderiully nutritious soup.

+ AUII ERGIN ES

You don't need to salt an auberqine these days to get rid of bitter juices, but they do absorb oil like a sponqe. Salting helps them absorb less oil. Roast whole and whizz up with olive oil and tahini or brush slices with oil and char-grill.

-I- OU"'OOOR RHUBAR8

Not everyone's favourite because we tend to overcook it but gently poached. or better still, roasted with stem ging.er, a little sugar and some orange juice, it makes a terrific crumble.

-I- STRAWBERR1ES

The fi rst of the English strawberries appear

at the end of April and thanks to modern growing techniques, they have flavour too. Eat plenty ~ tihey are higher in vitamin C than any other berry and traditionally are said to cleanse the digestive system.

Buying your fruit and vegetables through an organic box scheme makes you very aware of the seasons. It's a great way to save legwork and petroI- and to make the most of British seasonal produce. And as the produce

is delivered to your door, you'll probably find that you eat even mont vegetables this way.

+ LAMB

The I'owland lambs start coming into

their own in April and May, though their flavour is 5tHI delicate and milky. So keep it uncluttered and don't over-spice and sauce -lightly roasted with a little salt and pepper, with mint sauce on the side, is best

+ SE:A ntOUT

These spawn in the river then swim out to the ocean. Sea trout a re bigger than thei r river counterparts but they're stilil an oil-rich fish and packed with essential omega-3.

+ WILD SALMON

If you can part with the fishy equivalent of a second mortgage, wild salmon is worth every penny for its flavour and is such

a different fish from the farmed variety. Otherwise, wild Alaskan salmon is terrific and comes into season in the summer but ca n also be fa u n din sam e freezer ca b:i nels.

+ SARDINES

They must be tip-top fresh, as with their Cornish cousins, which used to be called pilchards and are just a bigger sardine.

The high oil content makes them go off quickly, so buy and cook them on the same day, preferably outside on the barbecue.

+ HALIBUT

A magnificent white, meaty fish that needs little embellishment. Toss in seasoned flOUT and fry in oil and butter as it can dry out i'f overcooked, Make a sauce by melting butter with lemon juice, salt and pepper.

+ DOVER SOLE

Dover sale is the king of all sale but should be avoided in winter when it's heavy in

roe, so poor value for money. Buy from early May onwards and grill until the skin is crispy then place in a hot oven for 6 to 8 minutes, doused with butter, lemon and parsley,

+ LEMON, WITCH AND SANiJ SOLES More flat fish that come into season in eaJly May. They are smaller than Dover sale and are best cooked on the bone for flavour

and moisture. The fillets are small and will dry out quickly. Lightly dust with flour then fry for a fi"w minutes until cooked throug-h.

+ ClV II

In early summer we beg-in to see our native brown crabs, It's easier to buy ready-dressed crab for salads, sandwiches and pasta dishes, though a fishy cookbook can instruct you.

-;- LOBSTER

A pre-cooked lobster should weigh heavy

in the hand. Hot lobster goes well with garlic butter, while a, salad with 'the new season's asparagus will stretch it out somewhat

i- OYSTERS AND MUSSELS

April is the last month until September to enjoy native oysters and mussels, as they spawn in the summer and the 'flesh becomes tasteless, Oysters need lemon or Iabasco: mussels are great cooked alia mariruere.

We can't grow everything in the UK all year round, so here's a pick of seasonal produce fro m overseas, Nea rl y a II fru it and veg eta b Ie s are shipped over, not flown.

+ BA8Y GLOBE ARTtcHOIC.:S

They should be firm to the touch and a leaf should snap, not feel, rubbery. To cook Whole, trim and place in boiling salted water with lemon JU ice for about 15 minutes.

+ RASPBERRI [S

Usually from Spain at this time of year. Always fab with lemon tart or smashed up with meringues and whipped cream.

+ PEPPI:RS

Green peppers should never be roasted but served raw, Roasting brings out the flavou r of red peppers - place in a hot oven until slightly blackened, then leave in a bowl covered with dinqfilrn until cool before peeling off the skins.

FRESH AND FABULOUS

+GRAP'ES

A perfect snack fruit, red and btack grapes are high in resveratrol, the antioxidant in red wine that is believed to protect against heart disease, and may have cancer-fighting properties. Grapes are loaded with potassium too.

+ AVOCADOS

One 01 our favourite super foods, avocados are lull 01 vitamin E, potassium and high in monounsaturated fats - the healthy ones. Delicious served as a mash on wholemeal toast, added to sa lads, chopped up for guacamole or with prawns and vinaigrette,

-!-AI'I'l.lS

Any Engliish apples will have been in cold storage for several months if you buy them now so the bulk wil:1 be from Chile, Australia, New Zealand and South Africa. High in antioxidants, one a day really could keep

the doctor awayl

-I- MELONS

Cantaloupe melons are a good source of vitamin C and beta-carotene. The high water content of melons makes them a natural diuretic but they are tasty combined with salty foods in salads or on their own.

-1- MANGOES

It's this time of year when the lndian Alphonso mangoes come into season, and they're the sweetest and most aromatic you can buy. Irs worth a trip to an Indian grocer to buy a case for purees and sorbets, as they're high in vitamin C and antioxidants.

-I- FENN EL

Florence fennel is increasing in popularity.

Fa ntastic finely sliced in salads, it works very well as a roasted vegetable with fish or chicken. II can also be slowly braised with stock and fresh dill as a side dish.

woman&home PASSIONATE ABOUT FOOD 13

TH IS RECIPE IS FROM LIGHTEN UP: A HEALTHY NEW WAY TO COOK (QUAORI LLE, £16.99). WH ERE JI LL DUPLEIX, KNOWN FOR HER SIMPLE, MODERN RECIPES, OFFERS DELICIOUS FOOD THAT'S ALSO HEALTHY. AS JILL SAYS, "MY RECIPES ARE FOR PEOPLE, LIKE ME, WHO LOVE THEIR FOOD BUT WHO WANT TO

BE HEALTHY. FOOD IS ALL ABOUT PLEASURE, NOT PUNISHMENT."

FOR FANTASTIC W&H BOOK OffERS, TURN

TO PAGE 146


Jill Dupleix's Brilliant watercress soup

The French use peppery. iron-rich watercress soup as an occasional weekend detox. Irs packed with vitamins and minerals, and contains no cream or other excess fat. To get full val LIe, serve it as soon as you've made it.

PREPARATION TIME: 10 MINUTES COOKING TIME: 20 MINUTES SERVES 4

2.tsp butter

1 onion, finely chopped 1 leek, finely sticed

2 garlic doves, finely sliced

250g (goz) potatoes, peeled and diced sea salt and pepper

freshly grated nutm.eg

1.2 litres (2pt) boiling llqht stock. or water 2.00g {7oz) spinach, well washed

200g (7oz) watercress, well washed. plus sprigs to serve 4tbsp natural low-fat yogurt

1 Melt the butter in a pan and cook the onion and leek lor 5 minutes. Add the garlic, potatoes, sea salt, pepper and nutmeg. Pour in the stock, stirring briskly. Simmer until the potatoes are soft. about 15 minutes.

2 Drop in the spinach, pushing it down until it wilts. Add the watercress. again pushing it i nto the soup until Just willed. Whizz in a blender until very smooth.

3 Reheat gently and pour into warm bowls. Drizzle with yogurt and top with watercress sprigs.

Per serving: 111 calories, 4g fat (1.5g saturated). ) 5g carbohydrate

It's been said before, but we'll say it again - breakfast is the most important meal of the day, so fill up on slow-release energy foods and vitamin- and antioxidant-rich fruits and juices. If you find eating first thing a bit of a struggle, we've ideas for healthy smoothies to give you a morning boost. And for lazy weekends, spoil yourself

with our pick of the best brunches to share with family and friends

BREAKFAST AND BRUNCH

Brunch pancakes

To make these gluten-free, replace the plain flour with buckwheat,


III EASY

125g(4'/>oz) plain flour

1 medium free-range egg 300ml (V,pt) skimmed milk sunflower oil, for frying tor the filling:

2tsp o.liveor sunflower oil

6 medium free-range eggs, beaten and seasoned to taste 125g (4'hoz) smoked salmon, cut into thin strips

fresh chives and lemon slices, to serve

1 Sift the flour into a bowl and add a pinch of sa It. Add: the egg and half the milk. Beat together with a whisk to make a thick, smooth batter with bubbles that rise to the surface. Stir in the remaining milk. 2 Brush a heavy-based pan with oill and heat. Pour in some batter, coating the base evenly. Cook over a low heat until: set, then flip the pancake over to cook the other side. Repeat with remaining batter.

3 Turn the pancakes onto a plate and interleave with baking paper Keep warm in a low oven while you make the filling. Heat the oil in

a nonstick pan. When sizzling. add the eggs and scramble gently.

4 Divide the egg between four pancakes and top with smoked: salmon strips. Turn the pancake edges up around the filling, sprinkle with black pepper and garnish with chives. Serve with lemon slices.

Our pancake mix should make eight pancakes. Layer up any leftovers between greasproof paper and freeze for up to one month

Per serving: 361 calories, 179 fat (49 saturated), 27g carbohydrate

+ GREAT FOR VEGGIES

Poached eggs on beans with "soldier" toast

T hi, d ish has a goo d bala nee of protei nand energ y to sta rt your day.

PRHARATION TIME: 10 MINUTES COOKING TIME: 20 MINUTES SE'RVES 2

PJ EASY

1 x 400g' (an cannalfinl beans, drained and rinsed 759 (30z) cherry tomatoes, halved

150ml (Vopt) tomato juice

2. medium free-range eggs

2 slices wholemeal bread, toasted and cut into "soldiers" , to serve

1 Put the beans, tomatoes and tomato ju ice into a small pan. Bring to the boil and simmer for 10 to 15 minutes, crushinq the tomatoes with a spoon. When thickened, poach the eggs in gently simmering water. 2 Serve the eggs on the beans and use the soldiers for dipping.

Per serving; 353 calories, 99 fat (2g saturated), 45g carbohydrate

Truly one of nature's wonder foods, the humble egg has received bad press In the past. but with free range and organic being the norm lind salmonella becoming rani, Irs time 1:0 revisit eggs -"the new fast food_

You can buy free-range or free-range organk:; the lattar ant fed only on organic feed and not routinely treated With antibiotics.

Eggs ant relatively low in saturated fat and calories with only around 80 calories per medium egg. Reducing saturated fat intake Is important in lowering blood cholesterollevets.

Eggs contain a wealth of vttamIns, minerals and pro_ln. They ant especially rich In vitamin B2 or rlboflavfn. Important In the release of energy In the body, and vitamin 812. needed for normal blood formation.

Eggs an! a good source of vitamin D. which Is Involved In the absorption of caldum and phosphorus and Is necessary for bone health_ They alSo contain vftamln E. which protects cells from the damage (llused by free radicals.

Eggs contain many minerals, In particular phosphorus. I15$1!ntial for strong teeth and bones. and iron for healthy red blood -cells.


Mixed berry, banana and soya milk smoothie

Perfect if you can't manage food f'irst thing, our smoothie is made with soya mil k - high in lsoflavones, soya may help prevent certain cancers.

PREPA,RATION TIME: 5 MINUTiES SERVES 6

PJEASY

10 ice cubes

3S0g1 (12oz) fresh or frozen berries, such as blueberries, raspberries and strawberries

1 small banana, peeled

100ml (1Y4pt) calcium-enriched soya. milk, chilled

1 Whizz the ice in a blender until it becomes slush. HuH the strawberries (if using) and set a few berries aside to use as a, garnish, Add the remaining berries to the blender along with the banana and soya milk. Whizz until frothy.

2 Pour into glassE's, top with the reserved berries and serve.

Per serving,' 68 calories, 2g fat (O.lg saturated), 89 carbohydrate


Crunchy flapjacks

Oats are packed full of vitamins and can help sustain energy levels - as a complex carbohydrate, oats release energy into the body gradua Ily,

PREPARAT,ION TIME:. 10 MINUTES COOKING TIME: 30 TO 40 MINUTES MAKES 15 SQUARES

!iii • EASY f PREPARE AHEAD 1.50g (Soz) butter

7Sg (30zl fructose (fruit sugar) 3tbsp golden syrup

175g (6oz) porridge oats

50g (Ioz) cornflakes, crushed you will need:

1Sx. 11 CIT! (6x4Y4in) oblong baking tin, lined With foil

1 Preheat the oven to 170 C, 1 50 C fan, 325 F, gas 3. Put the butter, fructose and g.olden syrup in a saucepan and melt over a low heat, stirring. Remove the pan from the heat and set aside. In a larg.e bowl, mix toqether the oats, cornflakes and bicarbonate of soda, then stir in the melted ingredients, mixing thorouqhly

2 Spoon the mixture into the baking tin and prE'SS down well. Bake in the centre of the oven for 30 to 40 minutes, until lightly browned. 3 Remove from the oven, then leave to coolin the baking tin. When cool, cut into squares and store in an airtight container. The flapjacks will keep for up to five days.

Per square: 163 calories, 9g fat (5g saturated); 199 carbohydrate

~~+

You don't need to add highfat dairy to smoothias.Xaap them super healthy by using: + Frozen low-fat yogurt

+ Skimmed milk

+ Soya milk enriched with calcium

+ 0% fat Greek yogurt Then top up with added fibre such as:

+ Seeds

-I- Flaxseed oil and flaxseeds

-I- Toasted oats



Bircher muesli

A fa n tastic low- fat. hi g h - fi b re brea kf est - and it tastes great, too.

PREPARATION TIME: 10 MINUTES. PLUS SOAKING SERVES 4

!iii g EASY I PR:EPARE AHEAD 100g(402:) porridge oats

50g (2m.:) dried fruit-such as cranberries Of sultanas 2tbsplemon juice

:2 small apples

4tsp desiccated coconut

1 x 200ml pot low-fat natural yogurt ttbsp flaked almonds. toasted

100g (402:)f.resh blueberries

4tbsp dear honey

1 Put the porridge oats and dried fruit in a bowl .• then stir in 200ml (7floz) cold water and the lemon juke. Cover and leave in the fr.idge for at least 2 hours. or overn ight.

:2 Just before serving, grate one apple into the mixture, add the coconut and haH the yogurt and stir to combine. Divide between bowls and add a dollop of yogurt, slices of the second apple, the flaked almonds and blueberries. Drizzle wilh honey and serve.

Per serving.· 365 calories, 149 fat (9g saturated), 25g carbohydrate

Spiced fruit compote

An easy and delicious way to get you started on your five-a-day.

PREPAR.ATION TIME: 10 MINUTES

COOKING TIME: 15 MINUTES, PLUS I.NFUSING SERVES 6

!iii all EASY I PREPARE AHEAD 3tbsp caster sugar

1 cinnamon stick

:2 whole cloves

1 star anise

zest and juice 1 orange

5 ripe peaches, quartered and stoned 4 ripe apricots, halved

1 x 250g punnet blueberries 0% fat Greek yogurt. to serve

1 Put the sugar and 300ml (y,pt) water in a wide. heavy-based saucepan and stir in the cinna man, cloves, star anise and orange zest. Place over a medium heat until the sugar dissolves; remove from the heat and set aside to infuse for at least 10 minutes.

:2 Put the peaches and apricots in the pan 50 they are immersed in liquid - if necessary, pour in more water. Bring to the boil over a high heat. then lower to a slow simmer. Cook lor 5 to 10 min utes, until the fruit is tender. You can make it up to this point the day befor-e.

3 Remove from the heat and stir in the orange juice and blueberries. adding more suqar to taste. Serve warm with a dollop of yogurt.

Per serving; 127 calories, Og fat (Og saturated), 25g carbohydrate

:hee~+

MORE HEALTHY MUESLI IDEAS

The original recipe for Bircher muesli was developed over a century ago, by Dr Bircher~Benner at h is clinic in Zurich. The technique of soaking the cereal using water, or skimmed milk as pictured here, makes it easier to digest, and a,150 easier to eat. Try Bircher muesli not just for breakfast, but as a sustaining snack at any time of day.

And we're sure the good doctor wouldn't mind us adding a few suggestions to his recipe to give you different options, variety and pi enty of feel good factor:

+ Use any type of dried fruit - try chopped apricots, figs or dates.

+ Replace the grated apples with hard Conference pears, when in season,

+ Instead of almonds. try chopped hazelnuts, walnuts or Brazil nuts.

+ Replace the honey with maple syrup or Manuka honey, an antibacterial honey from New Zealand that has many health benefits.

woman&home rASSIONATE ABOUT fOOD 23


+

Delicious frozen yogurts and sorbets are a fantastic feel, good alternativa to ice cream - look for them in the supermarket freezer section. You can still enjoy the delicious flavour but without all the fat and calories. If you have an lee-cream machine, simply churn yogurt with some fruit. Sorbet is also easy to make - it's just fruit, water and 5ugarwith no fat at illl!

iPecan and maple buttermilk pancakes (recipe overleaf)

Melon trio salad ( .

recipe overleaf)

Pecan and maple buttermilk pancakes

Buttermilk is very low in fat. while still having a great flavour.

'PREPA,RAT:ION TIME:. 10 MINUTES COOKilNG TIME: 20 MINUTES MAKES 8 TO 10 PANCAKES

250g (90zl self·ra'ising. flour pinch 'baking powder

zest 11emon

100g (40zj caster sugar 1 large free-range egg

1 x 284ml carton buttermilk 7Sml (3fl.ozl skimmed milk SOg (20zl pecan nuts, chopped 3tbsp vegetable oil

king sugar, maple syrup and low-fat frozen yogurt, to serve

1 Place the flour, baking powder, lemon zest and sugar into a large mixing bowl and whisk in the egg, buttermilk and milk until the better is thick and smooth. Sti rin the pecans.

2 Heat 1 tablespoon of oil in a large frying pan over a moderate heat - too high and the pancakes will burn before they are cooked. Spoon enough of the batter into the pan to make pancakes about 8cm (3in) in diameter. Depending on the size of the pan, cook three to four pancakes at a time. Cook each pancake for 1 to 2 minutes on each side until golden. Repeat the process until a II the batter is used.

3 Serve the pancakes dusted with icing sugar, drizzled with maple syrup and with a scoop oflow-fat frozen yogurt.

Per serving: 267-209 calories, 70·8g fat 0-0.59 saturated), 39-3 7 9 carbohydrate


Mushroom melts

Used as a lighter alternative to bread, mushrooms are virtually tat-free.


4 slices Parma. or Serrano ham 4 large Portobello mushrooms 2tsp balsamic vinegar

ttbsp fresh thyme,leaves only, plus 4 sprigs 100g (40':) reduced-fat Mozzarella or Cheddar rocket leaves, to serve

olive oil, to drizzle

1 Preheat the grill to medium. Grill the ham slices for 5 minutes until crisp, then set aside. Put the mushrooms on a baking sheet stalk side up, season with salt and pepper and drizzle )I;, teaspoon of belsernlc vinegar over each one, al'ong with a sprinkling of thyme leaves. Top each with a slice of cheese and a sprig of thyme.

2 Grill'l for 10 mi nutes until the cheese has melted. Put a slice of gri lied ham over each and serve warm with rocket and a drizzle of olive oil. Per serving.' 90 calories, 9g fat (3g saturated), 7 9 carbohydrate

Melon trio salad

This salad has refreshing sweet and savoury flavours and is low in fat.

PR.EPARATION TIME: 10 MINUTES SERVES 6

pj EASY

% each honeydew and cantaloupe melons, halved ¥4 watermelon, halved

% cucumber, sliced thinly and cut into small segments ltbsp fresh thym.e leaves or chopped chives

for the dressing:

2tsp wholeqrain mustard Hbsp whhe wine vinegar 4tbsp walnut oil

ttbsp olive oil

1 Deseed the honeydew and cantaloupe halves, remove the rind and cut into thin slices. Slice the watermelon into large wedges or slices and then cut up the flesh. Divide the mel'on between six glasses, then sprinkle the cucumber segmen1s over the melon, with the herbs.

2 To make the dressing, whisk ail the ingredients together in a bowl. Drizzle the dressing over the melon and serve immediately.

Per serving: 135 calories, 9g fat (lg saturated); 11g carbohydrate

When designing our first upright vacuum, we interrogated the design from every angle. The result was the Miele 87. incorporating an innovative swivel neck for maximum agility. Like our famed cylinder vacuums, the 87 delivers optimum cleaning power. a can manoeuvre rlg'ht up to the edge and drop down lower to make cleaning easier. The 87 also comes with an optional 10 YEAR parts and labour warranty for only 1;:30. That makes it the upright that's downright better,

Head turning technology. The new S7 vacuum.

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Roasted sausages with rosemary tomatoes

Great for sharing with friends for brunch, you'll only need one small serving to enjoy the fu II flavours and feel satisfied.


P'JE.ASY

2tbsp olive oil

2 red onions, finely sliced

1tbsp fresh 'rosemary, leaves only

8 good-quality British pork sausages

1 OOml (4fl oz) dry cider or chicken stock 250g (90z) cherry or on-the-vine tomatoes

1 Preheat the oven to ZOO C, 180 C fan, 400 F, gas 6, Heat the oil in

a nonstick frying pan and add the onions. Cook gently, stirring often, over a low heat for about 10 min utes, until softand beqinn ing to tu rn qolden at the edges. Stir in the rosemary and push the onions to the side of the pan. Add the sausages. then increase the heat and brown the sausages on all sides. Pour in the cider or stock and allow to boil for 2 to 3 minutes.

2 Transfer the contents of the pan to an ovenproof dish, tuck in the tomatoes and roast for 20 minutes until s-ausages are cooked through. Serve warm with wholemeal toast and tomato ketchup.

Per serving: 435 calories, 34g fat (11g saturated), 17g carbohydrate

;E.~IR~+

Eggs make a great addition to a healthy balanced diet. Try some of these ideas: + Soldiers for boiled eggs - try dipping in classic wholemeal toast with added seeds, steamed asparilgus, toasted wholemeal pitta

or braadsticks.

+ Forsrramblfes, add smoked salmon or trout. sauteed mush room s..a I itt.le

Parmesan cheese, reduced-

fat creme fraiche or salmon

keta or other sustainable

"caviar~-style eggs or

chopped herbs such as chives,

salad burnett or chervil.

Bacon, avocado and tomato ciabatta rolls Try these protein-packed rolls with a dollop of caramelised onion or tomato chutney for an extra flavour hit.

PREPARATION. T.IME: 10 MINUTES COOKING TIME: 5 MINUTES SERVES 2.

P'JEASY

4 smoked British bacon rashers 1 medium ciabatta roll

V. avocado, peeled and cut into chunks dash lemon juice

'htsp olive oil

2.'htbsp light mayonnaise V. garlic dove, crushed

1 beef tomato, s I i ted

pickle or chutney, to serve (optional)

1 Preheat the grill to medium and cook the bacon until crisp and golden. While the bacon is cooking, slice the dabatta in half horizontally, then cut each piece open and grill for .3 to 4 minutes.

2 Meanwhile, toss the avocado in a bowl with the lemon Juice and olive oil. Season well with salt and plenty of freshly ground black pepper. In a separate bowl, mix together the mayonnaise and garlic.

3 To assemble the sandwich, spread each dabana base with garlic mayonnaise, then top with pieces of tomato, avocado and two rashers of bacon. Add a dollop of chutney too, if liked, Serve immediately.


woman&home rASSIONATE ABOUT fOOD 29

Lemony smoked salmon oajrti"- ...... -_ .. -_·-

Lemony smoked salmon pasta

Pasta is an excellent source of slow-release carbs for energy.


Pi EASY

300g (100z) pappardelle or tagliateHe 100g (40z) half-fat creme fralche grated lest and juice 1 lemon

200g (70z) smoked salmon trimmings 2 tb s P (hopped fre sh dill

1 Cook the pasta according to the pack instructions, then drain. reserving 3 tablespoons of the cooking liq uid.

2 Mix the reserved cooking liquid together with the creme fralche and toss through the pasta along with the lemon zest and Juice, smoked salmon pieces and dill Season with salt and freshly ground black pepper and transfer to a warm dish to serve,

Per serving,' 190 calories. 4g fat (2g saturated), 29g carbohydrate


Spiced fish pilaff

A low-fat brunch dish thets bursting with delicious spicy flavours.

PREPARATION TIME: 30 MINUTeS COOKING TIME: 25 MINUTES SERVES 8

12 quail eggs, or 8smal,1 hen eggs

50g (20z) unsalted butter or ltbsp olive oil 2 bunches spring onions, finely sliced

1, cinnarncn stick

4 doves

4 whole cardamom pods 1 bay leaf

1 garlic dove, crushed good pinch saffron 250g (90z) basmati rice

600ml (lpt) hot vegetablesto(k

450g (lib) thick pieces of haddock or hake, lightly oiled 500g [tlb 20z) undyed smoked haddock fillet

150g (50z) petit pais, defrosted if frozen

1S0g (50z) cooked, peeled prawns

3tbsp chopped fres h co ri a nde r

1 Preheat the oven to 200 C. 180 C fan, 400 F, gas 6. Bring the eggs to the boil in a pan and cook for exactly 3 minutes. Remove from the heat and place under cold running water, then peel and set aside. Melt the butter in a large par" add half the spring onions and cook gently 'for 5 mi nutes. Add the spices, bay leaf, garlic and saffron

and cook for 1 minute. Add the rice and stir to coat. Pour in the hot stock, bring to the boil, then cover and cook on the lowest heat for 10 minutes. Turn off the heat but don't remove the lid. Leave to stand for 5 minutes.

2 Meanwhile, grill the whhe fish for 10 minutes until cooked, and poach the smoked haddock in water for 8 minutes until cooked, Skin the haddock and flake the fish, Cut the white fish into chunks and hi! Ive the eggs.

3 Add the petit pais, fish, prawns, coriander and remaining onions to the rice, stir well, check the seasoning and serve on a platter,

ga rn ished with the eggs. It'S just as celidous served at room temperature and, if pushed, you can reheat in the microwave.

Per serving.' 327 calories, 9g fat (5g saturated), 30g carbohydrate

;:~H~+

Prawns are low in fat, high in protein and a good source of vitamin 812, essential for the nervous system. They also (ontain selenium, an antioxidant mineral that protects the body's cells against free radical damage.


THIS RECIPE IS FROM NIGELLA EXPRESS; GOOD FOOD FAST (CHATTO lie WINDUS, £25), WHICH IS FULL Of EASY, TASTY MEALS AND GREAT TIME-SAVING IDEAS TO EAT WELL ON THE GO,

AS NIGELLA SAYS, "THE RECIPES IN MY BOOK ARE NOT SIMPLY QUICK TO COOK, THEY ATTEMPT

TO MAKE THE WHOLE OF YOUR COOKING LIFE - AND AS A CONSEQUENCE ALL OF YOUR LIFEEASIER." FOR FANTASTIC W&H BOOK OFFERS, TURN TO PAGE 146


Nigella Lawson's Breakfast bruschetta

Something that is served, from California to Tuscany, as an evenillg savoury or appetiser may not seem an obvious choice for breakfast, butl say: think again. This is quick to make; absurdly easy, in faet. The strange th ingis that it is as easy to eat, even first thing, I can wolf this stuff down,

PREPARATION TIME: 15 MINUTES

SERVES 3 TO 6, DEPENDING ON APPETITE

for the tomato bruschetta: 2tbsp olive oil

2 thickly sliced short pieces sourdough or rustic toast 1 ripe tomato, approx 100g (40z), roughly chopped satt and pepper, to taste

for the avocado bruschetta:

1 ripe avocado

2tsp lime juke

4 thickly sliced short pieces sourdough or rustic toast salt and pepper, to taste

ttbsp chopped fresh parsley

1 To make the tomato bruschetta drizzle most of the olive oil over each piece of toast and top with the chopped tomatoes Season with salt and pepper to taste, before drizzling the remaining few drops 01 oil on top, and you're done.

2 To make the evocado bruschetta, halve the avocado, scoop the flesh into a bowl, alon9 with the lime juice, then mash roughly, using a, fork, and season to taste. Spread dumpingly on each waiting piece

of toast and s pr in kle with the pa rsl ey

Per serving: 438-219ca15, 21-1 0.5g fat (4-2g saturated), 54-279 carbohydrate

:l:

::;:

'" '" o

Io :l: 0-

"

;;

::;

Nigella Lawson's Breakfast bruschetta

We all get into a food rut from time to time, always buying the same ingredients and cooking the same meals ... so here/s some inspiration - delicious dishes to rustle up midweek, all with a feel good factor but without compromising on flavour. There are fantastic ideas for vegetarian meals too, to help you reach your five-a-day. And the really good news? Most of our meals are quicker than a takeaway!

EASY EVERYDAY FOOD

Speedy roast pork with herby potato wedges and mustard dip

Spicy prawn and potato curry

We used reduced-fa I coconut milk in our fragra,nt curry to keep the calorie count down. Chillies ere great for boosting the circulation.

PRHARATION TIME: 15 MINUTES COOKING TIME: 25 MINUTES SERVES 4

a FREEZE

1tbsp olive oil

2. shallots, chopped

2 ga rll c. doves, cru shed

1 large red chilli, deseeded and finely chopped 2tbsp Thai red curry paste

350g (120z) baby new potatoes, scrubbed, or big' potatoes cut into bite-sized chunks 400ml (14fl. oz) reduced-fat coconut milk 350g (12oz) raw peeled tiger prawns 1tbsp Thai fish sauce

1tbsp lime juice

small bunch fresh basil leaves

2tbsp fresh coriander, roughly chopped 4 spring onions, sliced

1 Heat the olive oil in a large pan and cook the shallots and garlic for 2 to 3 minutes until softened, but not brown. Add the chilli and cook for a further 1 to 2 minutes. Stir in the Thai curry paste and cook for

1 to 2. minutes. Add the potatoes and stir welL

2 Pour in the coconut milk and bring to the boil. Simmer, cover and cook for 12. to 15 minutes, until the potatoes are tender. Stir in the prawns and cook for 1 to 2. minutes until they are pink and tender, then add the fish sauce and lime juice. Don't allow to cook for any longer or the prawns will become tough.

3 Season with salt and pepper, then stir in the basil, coriander and spring onions. Serve on its own or with boiled basmati rice. You can freeze this for up to one month.

Per serving: 280 calories, 15g fat (lOg saturated), 18g carbohydrate

~~E~E!

Recent studies have proven that including shellfish in your diet helps to lower cholesterol, rather than increase it. And shellfish are high in protein as well as essential minerals. We stock up with bags of raw ki'ng prawns in the freezer - they can usually be cooked from frozen for a. quick midweek meal. Add them to noodles, pasta,risotto and salads.

Speedy roast pork with herby potato wedges and mustard dip

Give lean pork chops extra wow factor by wrapping in slices of Parma ham - it's low fat and gives loads of extra flavour to the dish.

PREPARATION TIME: S MINUTES COOKING TIME: 40 MINUTES SERVES 4

!I EASY

1kg (21b 40z) white potatoes, cut into wedges 1 chicken stock cube

12 fresh sage leaves

whole nutmeg, for grating

1tbsp oHveoil

f.or the pork chops: 7tbsp grainy mustard

6 lean pork chops, any visible fat removed 6sHces Parma ham orlean thinly sliced ham 1tbsp fresh thyme leaves

100g(40z) frornaqa frais

1 Preheat the oven to 200 C. 180 ( fan, 400 F, gas 6. Put the potatoes into a large pan with the stock cube and cover with cold water. Bring to the boil and simmer for 5 minutes.

2 Dra in and transfer to a nonstick baking tray with the sage leaves. Grate over the nutmeg. Season with salt and pepper, then drizzle over the 01 ive oi I and toss well.. Cook for 35 minutes until crispy.

3 Meanwhile, spread 4 tablespoons of mustard over the pork chops and wrap each one in the ham. Place in a roastlnq lin and cook for 200 to 25 minutes, until tender. Add the thyme after 15 minutes.

4 Make the mustard dip by mixing 3 tablespoons of mustard with the fromage frais, Put the chops on top of the wedges to serve.

Per serving: 504 calories, 179 fat (6g saturated), 469 carbohydrate

woman&home PASSIONATE A80UT FOOD 37

+ GREAT FOR VEGGIES

Quorn and sweet potato curry

Quam is made from vegetable protein and is great for curries as it absorbs the flavours well. It is also low in fat, S<3 torates and calories.

PREPARATION TIME; 5 MINUTES COOKING TIME: 25 MINUTES SERVES 4

g PREPARE AHEAD

3 large sweet potatoes, peeled and cut into small chunks 1tbsp korma curry paste

1 large onion, peeled and chopped 1 x 350g pack Quorn pieces

1 x 400ml can reduced-fat coconut milk handful fresh coriander leaves

1 Bring a large pan of salted water to the boil. Add the sweet potato chu nks and cook for 10m lnutes unti I softened. Drai n and set aside. 2 Heat the karma curry paste in a large frying pan, add the onion and cook for 5 minutes, until soft.

3 Stir in the Ouorn pieces and sweet potato. cook for 3 minutes, then add the coconut milk and stir to coat Bring to the boil, then simmer for 5 minutes. Sprinkle with coriander 'leaves and serve. You can make this the day before - keep it in the fridge and heat through. adding the coria nderleaves before serving.

Per serving: 400 calories, 14g tst (lOg s<3turated), 56g carbohydrate

+ GREAT FOR VEGGIES

Cheat's chunky minestrone

As well as being low in fat and so quick and easy to cook, our minestrone contains one of your five-a-day veg servings.


PJ EASY

1 vegetable stock cube 1509 (SOt) spiralli pasta

V> x 7S0g packet frozen broccoli and caullflowar florets 1 )( 2209 can kidney beans, drained

2 tomatoes, chopped

2.tbsp basil peste

1 Heat 1.2 litres (2pts) of water in a pan and crumble over the stock cube. Bring to a boil, then add the pasta. and simmer for 7 minutes. 2 Stir in the frozen vegetables and kidney beans and cook for 3 to 4 minutes. Add the tomatoes and simmer for 1 minute longer. ladle into bowls and serve with a dollop of pesto on top.

Per serving: 245 calories, 69 fat (0.5g saturated), 39g carbohydrate

+ GREAT FOR VEGGIES

Aubergine and Mozzarella pasta

Aubergines have a lovely "meaty" flavour, making them a filling choice for vegetarian dishes, and they are also low in calories.

PREPARAT.ION T.IME: 5 MI.NUTES COOKING TIME: 15 MINUTES SERVES 4

PJEASY

1tbsp oHveoil

1 aubergine, cut into chunks 400g (140;0:) penne

1 x 4009 jar tomato, onion and garll( pasta sauce 2 x 1509 packs reduced-fat Monarella, torn

50g (20;0:) toasted pine nuts

1 x 20g pack fresh basil, torn

1 Heat the oil in a frying pan and cook the aubergine for 5 min utes on each side until browned and softened. Cook the pasta In boiling

sa Ited water according to packet instructions. Drain.

2 Stir the sauce into the aubergines and heat through for a lew

m in utes, then stir in the cooked pasta. Set aside to cool slightly; then gently stir through the Mozzarel.la, pine nuts and basil, season with salt and pepper and serve.

Per serving: 545 calories, 22g fat (79 saturated), 779 carbohydrate


EASY EVERYDAY FOOD

~~+

THE NUTS ffUESTION Although nuts increase the calorie content of your recipes, the calories come largely from unsaturated fats, which are essential for normal, healthy tissue growth and development. Nuts are

als. Remember too that nuts are a useful source of protein for

Pan-fried lamb steaks with parsnip •

Pan-fried lamb steaks with parsnip mash

Parsnips are rich in potassium, which can help lower blood pressure.

PREPARATION T.IME:. 15 MINUTES COOKING TIME: 20 MINUTES SERVES 4

4 large parsnips, peeled 4 lamb steaks

2Y2tbsp olive oil

200g (7ozl green beans 75ml (3fl oz) red wine

%tsp freshly grated nutmeg

1 Roughly chop the parsnips into chunks, cutti ng out the core if very woody. Simmer in boiling water, with a pinch of salt, for 15 minutes until tender. Drain, reserving a cupful of cooki ng water

2 Flatten out the steaks under ciingfilm with a rolling pin, if thick. Heat a large. non-stick frying or griddle pan and add y, a tablespoon of olive oil. Season the steaks and add to the pan. Sear for 2 minutes on one side. turn over with tongs and cook for 1 minute more, or until cooked to your liking. Remove from the pan and leave to rest on a warm plate. Steam the green beans over simmering water for 5 minutes.

3 Add the wine to the steak pan and allow to bubble fast for 1 minute to make a sauce, stirring in any bits of steak caught to the base. Sti r in 50ml (211 oz) 01 water, season to taste and remove from the heat.

4 Blend or mash the parsnips with the remaining olive oil, the nutmeg, plenty of seasoning and a little 01 the cooking water. Serve the steak with mash. the sauce poured over and the steamed green beans.

Per serving: 403 calories, 20g fat (1g saturated), 20g Carbohydrate

42 woman&home PI1.5Sl0NAH ABOUT fOOD

Chicken Caesar salad

Vou can grill the chicken or buy it pre-cooked for convenience.

PREPARATION TIME: 5 MINUTES COOKING TIME; 10 MINUTES SERVES"

~ EASY

112 small baguette, cubed 2tbsp olive oU

4 chicken breasts, thinly sliced 2 cos lettuce'S,. roughly torn

3tbsp low-fat Caesar salad dressing 50g (20zl Parmesan shavings

1 Preheat the grill to medium Toss the bread in 1 tablespoon of olive oil and grill for 1.0 minutes until golden, turning once.

2 Heat the remaining oil in a frying pan. Add the chicken and cook for 1.0 minutes until cooked through. Place the lettuce in a large serving bowl. drizzle over the dressing and mix together well with the baguette cubes and chicken. Sprinkle over the Parmesan and serve.

Per serving: 352 calories, 159 fat (4.59 saturatedJ 159 carbohydrate

Lamb chops with cannellini beans

Cannellini beans are high in fibre -great for a healthy digestive system.

PREPARATION TIME: 10 MINUTES COOKING TIME: 10 MINUTES SERVES 4'

II EASY

81amb chops 4tbsp olive oil

ltbsp balsamic vinegar 1'tsp Dijon mustard

1 garlic clove, crushed

2 x 41'Og cans cannallini beans, drained 1 red onion, thinly sliced

1 x 75g packet watercress

1 Preheat the grill to high. Brush the lamb chops with a little olive oil and season well. Grill for 3 to 4 minutes on each side. depending on the thickness of the chops.

21n a large bowl, mix together the remaini ng olive oil, balsamic vinegar, Dijon mustard and garlic. Season to taste.

3 Add the canneliini beans, onion and watercress and toss gently until well combined. Divide the bean mixture between four plates and top each with two lamb chops.

Per serving: 551 calories, 26g fat (2g saturated). 30g carbohydrate

EASY EVERYDAY

~B~+

The recent trend of

young women cutting dairy out of their diet to lose weight is worrying. Dairy lsour best source of calcium, which is essential for bone health. Natural sources of nutrients are thought to be best, but

if you feel you a:re not getting enough calcium from you:r diet, take a supplement.

lamb chops with cannellinl beans

also form part of your five-aday fruit and veg intake and are a much better dietary filler than potatoes. They are also high in protein and fibre, as well as minerals and B vitamins.

44 woman&home PASSIONATE ABOUT FOOD

EASY EVERYDAY FOOD

Vegetable and mackerel stir-fry (recipe overleaf)

Vegetable and mackerel stir-fry

Expe rts reco m men d ea ti n9 at least 0 ne serv i n 9 of 0 i Iy fish, such as mackerel, each week, It is high in omega-3 oils, which help circulation,

PREPA'RAnON TIME: 5 MINUTES COOKING TIME: 7 MINUTES SERVES 4

!I EASY

2tbsp vegetable oil

1 x 125g p .. ck fine .. sparaqus 150g (50z) rn a ngetout

1 red pepper, finely sltced large handful beansprouts

2509 (90z) smoked mackerel fillets, roughly broken 2tbsp hoisin sauce

2tbsp soy sauce

juke 1 lime

, Heat the vegetable oil in a large wok and stir-fry the asparagus, mangetout and red pepper for 3 to 4 minutes, until they start to become tender.

2 Add the besnsprours to the wok, along with the mackerel, hoisin sauce and soy sauce. and cook for 2 to 3 minutes, Remove from the heat and stir in the lime Juice. Season to taste, and serve,

Per serving,' 316 calories, 259 fat (59 saturated), 59 carbohydrate

Szechuan chicken stir-fry with cashew nuts

Chicken is a good source of protein, while being low in cholesterol. It is also rich in selenium, the antioxidant that helps the body fight cancer.

PREPA,RATION TIME: 5 MINUTES COOK'ING TIME: 10 MINUTES SERVES 4

!I EASY ltbsp oil

450g (tlb) chicken breast meat, cubed 1 who,le dried chilli, crushed

3 gar'lie cloves, peeled and sliced

bunch .spring onions, white and green p .. rts separated, then sliced

2tbsp soy s .. uce

3tbsp hoisin s a uce

h a ndful cashew nuts, toasted

1 Heat a wok or a large frying pan. When really hot, add the oil and chicken and cook until golden (you may have to cook in two batches). 2 'Remove the chicken from the pan and keep warm, then add the chilli, garlic and the white part 01 the sprinq onions to the pan and cook for 3 minutes, until seared,

3 Return the chicken to the pan, pour over the soy sauce and hoisin sauce, toasted cashews and green part of the spring onions, and cook for 30 seconds to heat through. Serve with boiled basrnati rice.

Per serving: 187 calories, 79 fat (1 9 saturated), 29 carbohydrate


=. ~E;'ENTIALS

Smart cooks have smart storecupboards, as well as a well-stocked freezer, You can put together a chunky soup in no time by combining tinned tomatoes and pulses, then adding some fresh veg and maybe pieces of chickenor ham. Pasta sauces are instant with passata, capers and olives. while healthy salads are a breeze. A bit of planning saves time, effort and mileage.

For the fridge and freezer:

-I- Butter (for special occasions) - unsalted is more versatile. It freezes well, so stock up. -I- 0% fat Greek yogurt (we like Total)

-I- Half-fat creme fraithe

-I- lemons

-I- Parmesan and Feta cheese (long shelf life)

+ Good-quality ice creams and sorbets + Puff pastry and shortcrust pastry

+ Frozen soy .. be .. ns and pe a s

+ Berries, when in season

+ Nuts .. nd seeds will add a healthy crunch to salads. Keep in the freezer as the oils, especially in walnuts, can go rancid q:uick,ly For the storecupboard:

-I- Tins of beans and pulses for creating instant salads and sides, such as chickpeas, lentils, cannelllnl beans and borlotti beans -I- Rice for risottos and salads

-I- Good-quality oils and vinegars, plus sesame

oil, Japanese soy sauce and Thai fish sauce

same space outside, more space inside

Introducing the new Samsung G-series side-by-side refrigerator. Advanced. Ultrathin Insulation Technology allows for thinner walls and the same great cool.ing periormance. So you get over 1 00 extra litres of storage without

borrowing space from your kitchen. Enough to handle even ~~.

the biggest appetites. www.samsung.com/uklg-series ~ ....

\

EASY EVERYDAY FOOD

Chicken breast and chorlzo with kale bubble and squeak

Chicken breast and chorizo with kale bubble and squeak

Kale is rich in vitamin K, which is vital for good bone health.

PREPARATION TIME.: 15 MINUTES COOKING TIME: 25 MINUTES SERVES 4

1 to 2tbsp olive oil

1.009 (40z) chorlzo sausage, cut into small pieces 4 chicken breasts, boneless with skin

1 x 200g pack curly kale

9009 (.2lb) mashed potato (frozen is fine) plain ftour, for dusting

1 garlic dove, crushed

ltbsp chopped fresh rosemary squeeze lemon juice

1 Heat a little oil ina frying pan and cook the chorizo until beginning to crisp. Remove from the pan and set aside. Put the chicken breasts, skin-side down. in the same pan and cook for 6 to 7 minutes on each side until cooked through.

.2 Wilt the kale in the microwave on high for 2 to 3 minutes, or steam for 3 minutes. Add to the mashed potato, seeson with salt and pepper to taste and form into patties.

3 Dust the potato cakes in a little flour and fry in oil for 3 minutes on each side until golden brown. Set aside. Return the chonzo to the pan of chicken, add the garlic and rosemary and cook for 3 to 4 minutes. then add the lemon juice. Serve immediately with the potato cakes. Per serving: 510 calories, 21g fat (9g :safurate<t), 37g carbohydrate

+ GREAT FOR VEGGIES

Melted goats' cheese on wholegrain soda bread with watercress and pomegranate

Pomegranates are an excellent source of fibre and vitamin C.

PR'EPARATION. TIME: 15 MINUTES COOKING TIME: 55 MINUTES SERVES 2

13 'FREEZE

22.59 (80zl' strong wholemeal flour 22Sg(80z1 strong whi.tefloUf

ttsp bica,rbonate of soda

ltsp salt

300ml (V,pt) unsweetened soya milk

100g (40z) soft goats' cheese (vegetarian if necessary) 100g (40z) watercress

1 pomegr.anate. seeds removed

olive oil and balsamic vinegar; to dress the salad

1 Preheat the oven to 220 C. 200 C fan. 425 F. gas 7. For the bread, sift the flours into a large bowl,adding any grainslef! in the sieve from the wholemeal. Add the bicarbonate and salt, mix well, then add the soya milk and combine to form a dough. Knead a little to shape into a ball and make a cross with a wooden spoon. Place on a floured baking. sheet and cook for 40 to 50 minutes until it's browned and feels hollow when you 'tap the base. Place on a wire rack to (001. Once cold. the bread can be frozen for up to one month.

2 Cut off two slices and lop with the goats' cheese. Grill for 3 to 4 minutes until soft and golden. Mix watercress with the pomegranate seeds and dress with oil and vinegar. Serve with the cheese on toast Per serving: 350 calories, 20g fat (lOg saturated), 28g carbohydrate

woman&home PMSIONAH ABOUT FOOD 49

Prawn, pea and ricotta pasta

Prawns are a good source of protein and are also rich in zinc, an essential mineral for helping maintain a healthy immune system.

PREPA,RATION TIME: 5 MINUTiES COOK'ING TIME: 10 MINUTES SERVES 4

pjEASY

400g1 (140zl tagliatelle pasta 2tbsp olive oil

1 red onion, sliced

200g (70zl fresh or frozen peas 4009 (140z) raw peeled prawns 5tbsp ricotta chaasa

zest and juice 1 lemon

1 X 50g bilg rocket leaves

1 Cook the pasta in boiling, salted water according to the pack instructions. Heat half the 01 ive oi I in a pan and gently fry the red onion for 5 minutes. Add the peas and prawns and cook for 2 to 3 minutes, until the prawns are pink and tender.

2 Drain the pasta and coat with the remaining oil, then add to the prawns. Stir in the ricotta, lemon zest and Juice and rocket. Season with salt and freshly ground black pepper and serve.

Per serving: 544 calories, 109 fat (2.5g saturated), 83g carbohydrate


Super-fast beef fajitas

Lean beef is high in protein and a good source of vitamin B12 and selenium. both of which may help protect against colon cancer.

PREPARATION TIME: 10 MINUTES COOK.ING TIME: 6 MINUTES SERVES 4

,PIlI EASY

500g (l.lb 20zl lean beef. cut into strips 4tsp fajita seasoning

v.. cucumber, sltced

1 gar.li( clove, finely chopped or crushed 100g (40z) half-fat creme frakhe

small bunch fresh coriander,chopped 300g (1.00z) tomatoes, chopped

2 ripe avocados, sliced

f tbsp olive oil

1 red onion, finely silted 1 red pepper, slic:ed

4 tortilla wraps

1 Sprinkle the beef with the fajita season ing and leave to marinate. Meanwhile, add the cucumber and half the garlic to the creme frakhe, stir well and set aside. Add the coriander and remaining; garlic to the tomatoes, season with salt and pepper and pour over the avocado.

2 Heat half the olive oil in a wok, add the beef and fry on a high heat for 2 minutes. Remove from the pan and set aside. Add the onion and pepper and fry for 3 to 4 minutes. Return the beef to the pan and toss all the ingredients together. Divide the beef, avocado, tomato and creme fralche between four tortillas and serve immediately.

Per serving: 560 calories, 279 fat (8g saturated), 45g carbohydrate

~R~+

If you love our easy fajitas, you can just tweak the basic recipe to create lots of other options: + Replace the beef with lean pork tenderloin strips, turkey breast or chicken.

+ For vegetarians, try Quom strips. Indian paneer or Halloumi. + Replace the creme fraiche with 0% fat Greek. yogurt for an even lighter version.

+ For more filling protein and fibre, add drained and rinsed black-eye beans.

EASY EVERYDAY FOOD

woman&home PASSIOIIATt ABOUT FOOD 51

EAT SMART

We've known for some time that olive oil is good for you. But how is it made? Where does it come from? And what exactly is it about this oil that makes it essential for a healthy diet? Here's all you need to know ...

from deep-fat frying to making bread. Elsewhere, it is becoming more and more popular as a dressing for salads and pasta, and for dipping with bread and raw veq,

It is important to choose the right style

or flavour of oil for each dish. Sweet oils are ideally suited to the delicate flavours of soft lettuce leaves. fish or chicken breasts. Oils with a more definite flavour are needed to stand up to the robust taste of watercress, hearty soups and barbecued meats. Remember that heat brings out the flavour of an oil, making its flavour characteristics more pronounced.

Fresh is best with olive oil. It is usual for olive oil to have an 18-month sell-by date, so make sure that it is well within that period. Olive oil is affected by heat, light and air, so bottles should be stored in a cool, dark place and, once opened, used as soon as possible.

+ OLIVE OIL-PRODUCING COUNTRIES Most Spanish oil comes from olives grown in the Anda lucian countryside. Typically; the oil is sweetly fru ity w it hi ow leve I s of bitterne ss, Catalonia, Extramadura and La Mancha also produce considerable quantities of delicate oil.

The Peleponnese and the island ·of Crete are the main Greek-producing regions. Here, grassy-flavoured oils are made from Koroneiki olives. The better-known Kalamata olives are for eati ng. Some oils are called "Kalarnata", but this refers to the region of the same name.

Olives are grown in every part of Italy, with the exception of the far north west. Each region has its own weather, soils and varieties, and styles vary from the sweet, lightly almond-flavoured oils of Liguria to the peppery oils of Puglia, and the sweetly tomato-flavoured oils of Sicily.

Most olive oils we find in the UK are

a blend from several countries. This is to preserve consistency in flavour, a little bit like a house Champagne. The market leader for olive oil in the UK is Filippo sene.

-I- HOW OLIVES ARE PROCESSED

The term" traditional pressing" refers to granite millstones used with a hydraulic press, but this method is becoming rare. Oils, like tboseo the Filippo Berio range, are processed in modern centrifugal equipment, which separates out the oil, water and pomace

(or olive residue) in one continuous process.

+ HEALTH BENEFITS

Antioxidants in olive oil could help to protect against damage by free radicals in our bodies. These free radicals increase as we get older and are associated with heart disease, eye disease and neurodegeneration.

Olive oil also helps with regulating blood cholesterol levels, maintaining a healthy digestive system and helping to ensure efficient absorption of nutrients from the diet, as well as helping with the prevention and management of diabetes.

+ WH EN TO USE THE VARIOUS TYPES Extra virgin olive oil is the very best. Use for dressing salads and cooked vegetables, and for Ii nishing soups and pasta dishes. Drizzle over baked or steamed fish and serve with pizzas. Use to marinate meat and fish for the barbecue and to give added flavour to pot roasts, casseroles and roasted veg.

Olive oil is not as expensive as the

extra virgin version and is a good choice for everyday use. It is also the right oil for deep-fat fry,ing and cooking at hig h temperatures. Use for bakir'!9 bread, biscuits and carrot cake.

"Light and mild" oil is the aid to choose if you are not keen or'! the taste of olive oil, but want to make a healthy choice. It is also very useful for makir'!g things like mayonnaise, where too strong a flavour is not suitabl'e.

+ GROWING OLIVES

Most olives-are grown by small- to mediumsized farmers, who sell their olives to local co-operatives or 10 privately owned olive mills. These companies may pack a small amount of their best extra-virgin olive oil under their own labels. but they sell the bulk of it to large international packers. In Europe, the harvest takes place around November. Nets are placed under the trees, which are then shaken to release the olives. However, nowadays, machine picking or'! larger estates is becoming more common.

+ QUALITY Of OLIVE Oil

As soon as olive oil is produced, it is graded for quality. The very best olive oil (extra vi rgin olive oil) is stored or bottled straight after pressing, Just as it is. However. it must undergo a range of stringent tests.

lf an oil fai Is these tests. it is sent to a refinery. The resulting refined oil has no aroma or flavour, so it is mixed wi.th a little extra virgin olive oil to give it a pleasant taste. The product is known as "olive oil".

+ HOW TO COOK WITH OLIVE OIL

I n the traditional producing countries of the Mediterranean, olive oil' is used for everything,

5:2 woman&home P"SSIONAT£ AGOUr FOOD

EXTRA VIRGIN OLIVE OI~O'L rHt' .'. oWER OJ T

MI> 4d"l1~ •• Z'

=L~~ON

Olive oil ls one of the bast sources ·of monounsaturated fat. Olive

oil also contains a high level of antioxidants, polyphancls and vitamins A,B, :E and K. Countries in southern Europe have lower rates of heart disease than those in northern Europe - this is thought to be due to a diet containing plenty of fruits and vegetilbles. and rich in olive oil.

•

Jamie Oliver's Quick salmon tikka with cucumber yogurt

Jamie Oliver's Quick salmon tikka with cucumber yogurt

'I love this dish. If you're a fan of chicken tikka masala, give this one a go. You might think it odd to use robust spice pastes on fish. but it's very common in southern India. When buylnq your fish, ask the fishmonger to scale it for you. You'll be amazed at how quickly these cook.

PREPARATION TIME: 15 MINUTES COOKING T'IME: 10 MINUTES 5ERV'ES 2.

2 naan breads

1 fresh red chilli 1h cucumber

1 lemon

4tbsp natural yog.urt

sea salt and freshly g.round black pepper few sprigs. fresh coriander

2 K 200g(70;l;) salmon fillets. s'kin on. seated and bones removed 1 heaped tbsp P;I,tak's tandoorl cur.ry 'paste

oli.ve oi'l

Preheat the oven to 110 C. 90 C fan, 225 F, gas v... Pop your naan breads into the oven to warm through. Halve, deseed and finely chop your chilli. Peel and halve your cucumber lengthways, then use a spoon to scoop out and discard the seeds. Roughly chop the cucumber and put most 01 it into a bowl. Halve your lemon and squeeze the juice from one half into the bowl. Add the yogurt.

a pinch of salt and pepper and half the chopped chilli. Pick the coriander leaves, and put to one side.

51iGe each salmon fillet across lengthways mto three 1. Scm (Y,in) wide slices and use a pastry brush or the back of a spoon to smear the tandoori paste allover each piece. Heat a large frying pan over a high heat. Once hot, add a lug of olive oil, put the salmon into the pan and cook for about 1 Vi minutes on each side. until cooked through.

Place a warmed naan bread on each plate. Top each one with a good dollop of cucumber yogurt and 3 pieces of salmon. Scatter over a .Iittle of the reserved cucumber, chilli and coriander leaves and finish with a squeeze of lemon Juice.

Per serving: 711 ca/ories, 35g fat (6g saturated), 52g carbohydrate

THIS RECIPE IS FROM JAMIE'S MINISTRY OF FOOD: ANYONE CAN LEARN TO COOK IN 24 HOURS (MICHAEL JOSEPH, £2S). WHICH ACCOMPANIES THE CHEF'S RECENT TV PROGRAMME, WHERE HE CAMPAIGNS TO GH THE NATION COOKING GOOD, BUT SIMPLE. FOOD AT HOME. AS JAMIE SAYS, "I BELIEVE THAT SIMPLE HOME COOKING IS ONE OF THE MOST 8ASIC, PRIMAL S.KILLS THAT EVERY SINGL,E PERSON ON THIS PLANET SHOULD HAVE IN ORDER TO LOOK AfTER THEMSELVES AND THEIR FAMILIES." FOR FANTASTIC W&H BOOK OFFERS, TURN TO PAGE 146

woman&home PMSIONAH ABOUT FOOD 55

EAT SMART

There is much confusion about cheese - misconceptions that it is high in calorie, high in fat and therefore can't be part of a healthy diet. Wrong! The cheese world is huge and fascinating. We explode the myths

+ ILUE - rough or sticky rind, though the fat content varies according to age. from Shropshire Blue at 34 per cent to Gorgonzola at 45 per cent and Stilton at 55 per cent.

+ QUAMK, FltOMAG E FMAtS AND

(0 r I AG~ CHUSf are low in fat, with the highest water content. However. this also means that they ere lower in both calcium and protein. They measure from almost zero per cent fat to five per cent.

generally contain more water, which is why the fat content is lower. Allhough a small portion of a fabulous Parmesan or matured Cheddar will give you more satisfaction.

We have over 800 cheeses in the British Isles, and in so many forms, Whether made from cows' milk, goats', ewes', a mixture or even buffalo, we can taste the fllil gamllt, from a freshly made cheese to an aged Cheddar. The French used to boast that they had a cheese for every day of the year, and now they have more than that. Add in the Italians, Swiss and Spaniards ... the world of cheese is thrilling and not to be ignored.

~~~

If you alre a cheese fa n, it is worth buying from a reputable cheesemonger who sources it caretutly and handles it properly. You'll also get the cha nee to taste and try new cbesses. Cheese varies accordi ng to the season, and the taste will change according to whether the cows. sheep or goats have been grazing on summer pasture or are eating in for the winter. In France or Switzerland, it is common to find both summer and winter Gruyere cheeses in stores. The summer version is creamier, more flowery and herbal, due to the cows being grazed on the higher mountain pastures. Always store cheeses in the fridge,. individually wrapped in clingfilm or waxed paper to prevent them drying out.

14ga.t~

Ju liet Harbutt, cheese connoisseur to Marks & Spencer, founder of the British Cheese Awards and all-round cheese guru (visit thecheeseweb.com), divides cheese into categories accord ing to its "cover" or rind. This also gives you a guide 10 lts fat content.

Basically, fresh cheeses, such as Feta or Mozzarella, will be one to 1 5 days old and won't have had time to develop a rind. These have a hi.gll water content. A hard cheese. such as Parmesan. will have had at least a year's ageing and contains very little water. While you could eat a ball of Mozzarella,. because it is so I ight, there's no way any normal person could eat the equivalent size of aged Parmesan. The Mozzarella's fat content is around 20 per cent; the Parrnesen 33 per cent In order of age and fat content, yo u ca n list eh eeses as follows:

+ ff.ESh (HEEH - no rind, such as Feta, Mozzarella and Ricotta. These have 15 per cent fat and upwards.

+ SOfT WHITE - fuzzy rind, such as Brie and Camembert. 22 per cent fat plus

+ SEMI SOfT/WAh-lED lUND - brown orange to grey brown ri nd, such as Epoisses, Stinking Bishop and Munster. 45 per cent fat. + HA D - thick ri nd, often waxed, such as Cheddar, Cheshire and Wensleydale. This has upwards of 45 per cent fat.

Cheese is a wonde rfu I foo d. as Ion g as it's eaten in moderation. It's a good source of protein and is rich in calcium. It's also an important source of vitamin B 1 Z for vegetarians. Most cheeses are now made with vegetarian rather than animal rennet. Many of us get our B 1 Z from meat, so it's essential for non-meat eaters. Cal'dum, of course, is crucial for bone development and growth, and helps prevent osteoporosis.

Cheese also seems to help fight tooth decay caused by suga ry foods. It appears to prevent the formation of acids in the mouth, which attack the enamel.

,·.{WHATTO:ORlNKWITli .CH EESE

...... ~'-"~"'7. ~_ .• ,y~~. ~ " __ o" ~ . -, •. :.; ' __

.. !!1 B rj tai n., cheese, i 5_f:!~en ~erv~d_ at; ;the ef)d_of thE! meal,duE' '0 the 'tradition of servingjt_!",itt> p_o_r:tdhe) :frel1~1:J ,eat it: ilfterthj:!. 'rI;iii:LCi)IJfse.

: and befor~.: de5s~~~;iS ,they, prefer, to ctJnt!rJue ,the. ~a1f.tJu~ t"a~ll. anp

. ! !1V3rja bl_y, s erye jJ}I~i ~h r~ljl/yi.l1 ~".

• H.o""i!vel. not all cheeses gOll!tithred ,wine •. Hard cheeses, yes; but softe£'·

, ~i I~~~~~. ~ ~~j,~~,"~rl1em lle rt fl; o_Brl~~:

; go fa(better with a ,whiti! .~ille, ,BIIJE!. :c.hee5es~uj~ swei!t.~E;S5!!rt__yvine5· ,evelJ)lJough._f'0rt:.and,5tiltonjsa·, 8;'iti~h d a ss i'c.

14~~

Some people suffer from migraines after ealting cheese. This is often due to a chemical called tyrarnme. Blue cheeses have the highest tyramine content, followed by Gruyere. Parmesan and Cheddar. Unripened cheeses are less I.ikely to trigger migraines, including fres h goats' cheese, Ricotta and c re a m cheese.

The more mature and stronger the cheese, the less likely it is that you can eat as much of it as you could with a young fresh cheese, such as Mozza rella. Reduced-fat cheeses

To find delicious recipes with cheese, visit www.womanandhome.com


Baking at home is back - and irs big! It's rewarding, fun and simpler than you might think. We've ideas for muffins, mini cakes, cupcakes, cookies and layer cakes - but how can they be feel good?

It's about portion size and moderation, as ever. Better to have a small treat of something utterly delicious, than to deprive yourself. Our bakes are as feel good as possible without compromising on flavour

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Mini lemon drizzle cakes

Wlnl PlnOI"l dn ZIP al es

Our adorable mini square lemon cakes are full of flavour and are the right size for a sweet spring treat without all the calories.

PR'EPARATION TIME: 15 MINUTES COOKING TIME: 45 MINUTES MAKES 9 MINt CAKES

•• 'EASY I PREPARE AHEAD I FREEZE 200g (7oz) plain flour

200g(70t) caster sugar, plus 2.tbsp 2 level tsp baking powder

2t5p poppy seeds

125g (4V,oz) unsalted butter, softened zest and juice 2 unwaxed lemons

1 large free-range egg and 2 large free-range egg yolks V. x 284ml carton buttermilk

rice paper or sugar flowers, for decorating

,1 If:t

6tb5p king sugar, sifted juice 1 lemon

1

1 x 15cm (6in) square tin, lightly greased and lined with baking parchment

I Preheat the oven to 180 C 160 C fan, 350 F, gas 4. Sieve the flour, 200g (70z) caster sugar, baking powder and a pinch of salt into a bowl. Add the poppy seeds and rub in the butter with you r fingers until the mixture resembles crumbs.

, Beat the lemon zest, eggs and buttermilk in a bowl. Add to the flour mixture, beating well to combine, Pour into the tin,

) Bake the cake on the middle shell of the oven for 45 min utes or until a skewer inserted in the centre comes out clean. Remove the cake from the oven and skewer holes allover the surface of the cake.

Mix the lemon juice and 2. tablespoons of caster sugar in a bowl and pour over the hot cake. Allow to cool' in the tin.

5 Mix the icing ingredients in a bowl until it reaches a smooth, pouring consistency. If it's too thin, add a bit more sugar. You can either nowcut the cake into nine squares and drizzle over the icing

as we've done here or leave the cake whole and drizzle the icing over. Decorate with flowers in pretty pastel shades - turn to pa.ge 66 for more information about decorating cakes.

The cake will keep for two days in an airtight tin If you want to freeze it, make the cake up to end of step 4. Wrap in foil to freeze. Defrost thoroughly and complete step 5 before servi.ng.

Per mini cake.' 352 calories, 149 fat (8g saturated), 56g carbohydrate

IRRESISTIBLE BAKING

Rk h (nerOI teo cupcake"

This recipe makes 12 regular-sized cupcakes oreven better for the feel good factor, 36 mini ones. Bite-sized treats without the g ui.I!!

PREPARATION TIME: 15 MINUTES COOKING TIME: 15 MINUTES MAKES 12

50g (2oz) self-raisinq flour 25g. (10z) cocoa

75g {30z} dark brown soft sugar 75g (30z) butter, softened

3 medium free-range eggs 2tbsp milk

f .....

100g(4oz) half-fat creme fraiche

200g (7oz) dark chocolate, broken into small pieces 1 to 2 sheets gold leaf

,_".,JM

1 x 12-hole bun tray, lined with paper cases

Preheat the oven to 190 C, 170 C fan, 375 F, gas '5. Sift the flour and cocoa into a bowl. Add the sugar, butter, eggs and milk and beat until smooth. Divide the mixture between the bun cases. Bake them in the centre of the oven for 12 to 1 S m in utes. u ntilthey feel just firm to the touch in the centres, Remove from the oven and transfer to a wire rack to cool. You. can freeze the cakes undecorated.

For the topping, put the creme frarche and chocolate in a saucepan and heat gently to Just below boiling, then remove from the heat.

Set aside untilthe chocolate has melted. Stir well' to combine.

Spoon the mixture over the cakes and leave to set. Put a little gold leaf on lop of each cake and serve. The cakes will keep for 24 hours in a n airtight container.

Per cupcake: 211 calories, 12g fat (8g saturated), 21g carbohydrate

It's really easy to jazz up a plain sponge cake or fairycakes with a lesty drizzle icing.. Just

vary the flavours depending on the cake you're making. To sifted icing sugar, add lemon juice or essence, orange juice or

essence, co·ffee or chocolate essence or any other flavour concentrate. Just spoon over the cakes and it will set within half an hour, then you can

add further decorations if you wish.

woman&home PASSIO~ATE ABOUT FOOD 61

Rich chocolate cupcakes (recipe page 61)

woman&home PASSIONATE A80UT FOOD 63

IRRESISTIBLE BAKING

(,. mn~1 c~Io-P

Fruit cake ls quite rich and fillinq, 50' a. srnaf slice is all you need!

PREPARATION TIME: 25 MINUTE5 COOKING TIME: 1 HOUR 30 MINUTES SERVES 16

•

PREPARE AHEAD I FREEZE

500g (lib 20z) marzipan 175g (602) butter

175g (60%) light muscovadn sugar 4 large free-range eggs

.250g (902) plain flour, sifted

"htsp, baking powder

50g (20zl ground almonds

300g (100l) mix. of raisins, sultanas andcurrants 50g (2oz) candied peel, chopped

zest 1 lemon

2tsp mixed spice

2tbsp milk

Ztbsp brandy

ltbsp apricot jam

Y''''' i.t tel

1 x tacm (7in) loose-bottomad cake tin, greased and double-lined with bak.ing parchment

Preheat the oven to 170 C, 150 C fan, 325 F, gas 3. Rollout a third O'f the marzipan into a round the size of the cake lin and set aside.

C ream together the butter and sugm until light and fluffy, then

grad ually add 3 eggs while beati ng. Sift in the flour and baki ng powder, laid in the almonds, then add the rest of the ingredients, apart from the apricot jam and the last egg.

l Spoon half the mixture into the cake tin, place the rolled out piece of marzipan on top, pressing lig htly, then cover with the rest of the cake mix. Make a slight dip in the lop of the mixture to stop it rising when cooking. Bake on the middle shelf of the oven for 1 hour 30 minutes, until nicely browned, or until a skewer inserted in the centre comes out dean. Allow to cool.

Rollout half the remaining marzipan to the size of the cake. Spread a thin layer of apricot jam on the top of the cake and lightly press the layer of marzipan on, crimping the edges. Rail the remaining marzipan into 1 I: balls. Beat the last egg and use to' brush the cake top, then stick on the marzipan balls, Put the cake under a medium grill for a minute or so to glaze_ The cake will keep for up to' seven days in an airtight container. You could also wrap lit a nd store in the freezer for up to six weeks.



Cr)ffp€ dnd w InJf eke

This British classic has a lovely Ilight spange a nd satisfyingly rich flavour.

PREPARATION TIME; 20 MINUTES COOKING TIME: 25 M1NUTES SERVES 12

PREPARE AHEAD f FREEZE

150g (5m:) unsalted butter, softened 150g (SOl) (aster sugar

3 large free-range eggs, beaten 1.50g (50zJ self-raising flour "V2tsp baking powder

2tsp coffee granules, dissolved in a little boiHng water 50g (20l) walnut.s, roasted and chopped

fo., )'nip

2tbsp light muscovado sugar

f tbsp (offee granules mixed With 2tbsp boiling water and 1tbsp Camp (offee essence

, lKrt'

50g (20z) unsalted butt.er,softened 100g (40z) icing sugar, siftad

2tsp coffee granules, mixed with 1tbsp boiling water

'01 (GH

7Sg (30z) icing sugar, sifted

2tsp coffee granules mixed with ttbsp boiling water 75g (30z) walnut pieces for decoration

yo.. .,

2 x 20cm (Bin) l.oose-boUomed sandwich tins,greased and basel.ined with baking parchment

1 Preheat the oven to 180 C. 1 60 C fan, 350 F, gas 4. Place the butter and caster sugar in the bowl of an electric mixer and beat for 5 minutes until very pale and creamy. Gradually add the eggs a little at a time, beating continuously until all incorporated.

1 Sift together the flour and baking powder and gently fold into the butter mixture along with the dissolved coffee and the walnuts.

Divide the mixture evenly between the tins, smoothing the top with a palette knife. Ba.ke on the centre shelf of the oven for 20 to 25 minutes or until well risen and galden brown. The cakes can be frozen, un-Iced, for up to one month Defrost and ice before serving,

While the cakes are baking, make the coffee syrup. Place all the ingredients in a bowl and stir until it has ali dissolved. Pour the coffee syrup evenly over both sponges while they are stlll in the tins. Allow the cakes to cool completely before turning out on to a wire rack.

To make the coffee buttercream, place the softened butter in the bowl of an electric mixer; add the sifted icing sugar and dissolved coffee, and beat until smooth _ If the icing is a little stiff, add a few more drops of boiling water until you have a spreadable consistency.

For the glace iei ng, place the iei ng sugar and dissolved coffee in a bowl and beat until smooth, adding more boiling water until you have a glossy, spreadable consistency.

7 To assemble the cake, place one cake on a large plate, spread over the buttercream and sandwich with the other cake. Spread the glace icing over the top and decorate with the walnut pieces.

Per serving: 378 calories, 23g fat (10g saturated), 41 9 carbohydrate

Coffee and walnut cake

IRRESISTIBLE BAKING

~i~

dew rate a cake, carefully wrap the ends o·f the stems in silver foil before inserting into the cake - you want to avoid any possible contamination from the flowers. You'll also need

to decorate at the last minute, just before serving, 50 keep any fresh flowers in a cool place or in the fridge to preserve them.

You can also find fabulous ready-made sugar flowers from Squires Kitchen (squires-shop.com) or Jane Asher (janeasher.cc.uk]. For our (over recipe, our Best-ever cupcakes (page 7S), we used decorations such as edible metallic sugar balls and sugar sprlnkles in complementary colours for an extra-spedal touch. Take a look at the range of cake decorations in the supermarket

or online - and get creative!

o~ ~ It's worth baking a showstopper of a cake for a celebration. Try as we mlgnt, we have not yet succeeded In making

a reduced-fat cream-cheese frosting, so we have to use the real thine here

( OO"r IJ rtna lemon I Vi::.. cake

Zesty lemon and tropical coconut give this cake a fresh, exot« flavour.



finely grated zest and juice 3 lemons 100g (40z) creamed coconut block, grated 375g (13oz) butter, softened

375g (13oz) caster sugar

6 large f·ree-range eggs

375g (130<:) self-raising flour

hi"

4009 (140z) cream cheese 400g (140z) icing sugar, sifted f.inely grated zest 2 lemons

1 x 300g jar good-qua;lity lemon curd 175g (60z) desiccated coconut

rice paper or sugar flowers, for decorating ~

3 x 20cm {8in} round cake tins, greased and lined with

ba.king parchment

, Prell eat oven to 180 C. 160 C fan, 350 F, gas 4. Place the lemon juice and 2 tablespoons of water in a small saucepan. Heat gently, add the creamed coconut, stir to dissolve, remove pan and allow to cool.

Place lemon zest, butter, caster sugar, eggs, flour and coconut mixture ina large mixing bowl and beat with an electric hand whisk until well combined. It should have ii, soft dropping consistency.

Divide the mixture among, the three tins and level the surfaces with

a palette knife. Bake for 25 mi nutes or until golden and risen. Leave for 5 minutes before turning out onto wire racks to cool.

To make the icing, place ali the ingrediE>ntsexcept the lemon curd and the desiccated coconut in a large bowl and beat together until creamy.

To ice the cake. cut each cake in half horizontally to crea te six cakes of equal thickness. Place one cake layer on a board or serving plate and spread with a third of the lemon curd. Place another cake on top and lice with a thin layer of the cream-cheese icing. Repeat until all cakes are iced. You shou Id have three layers of lemon curd and the top layer should be cream cheese.

Spread the remaini.ng icing around the sides of the cake using a palette knife and sprinkle over the desiccated coeon ut. Decorate with rice paper or sugar flowers (see picture opposite) and serve.

Per serving.: 600 calories, 37g fat (24g saturated), 659 carbohydrate

66 woman&home PASS.lONAH ABOUT FOOD

•

Spring bunny bl~ujt5

~ ~ ~ One to bake for an Easter

gathering, and another to accompany feel good coffee breaks _

;,01 r q bl nil" JI'lClI

Perfect 'for Easler, our biscuits are light and so easy to make.

PREPARATION TIME: 15 MINUTES, PLUS CHILLING COOKING TIM:E: 13 MINUTES

MAKES 14

II.

EASY I PREPARE AHEAD I FREEZE

150g (Sozl butter

100g (4oz1 caster sugar 3 free-range egg yolks ztbsp rose water

250g (90z1 plain flour ltsp baking powder

bunny-shaped cookie cutter

1 Preheat the oven to 180 C, 160 C fan, 350 F, gas 4. Beat together the butter and caster suga r. In a separate bowl, beat the egg yolks and rose water, then slowly beat in the butter mixture.

~ Sift in the flour and baking powder and mix well. Chill in the fridge for 10 minutes. You can freeze the dough for up to one month.

Rollout the dough to 6mm (Yo in) thick. Using the cookie cutter, cut out bu nnies and mark features usi ng a knife as in picture. Place on a baking tray and chill in the fridge for 10 minutes, then bake in the oven for 10 10 13 min utes. Or you can freeze them at this stage for up to one month. Remove the tray from the oven and allow to cool, then serve.

Per biscuit: 182 calories, 109 fat (6g saturated), 229 carbohydrate

u OO~ p

These cookies provide a feel good protein hit with no added sugar.

PREPARATION TIM.E: 10 MINUTES COOKING TIME: 15 MI .. NUTES MAKES 12

EASY I PREPARE AHEAD

200g (7ozl mixed nuts, such as walnuts, almonds, pecans and hazelnuts

100g (4oz) mixed dried fruit, such as prunes, apricots and sultanas

Hbsp pumpkin seeds

75g (30z1 desiccated coconut

6tbsp soya milk or organic apple juice 1 to 2tbsp sunflower seeds

1 Preheat the oven to 180 C, 160 C fan, 350 F, gas 4. Put the nuts, fruit. pumpkin seeds and coconut into a food processor. Pulse until fine.ly chopped, then gradually add the soya mil.k or apple juice until you have asoftish dough.

Place heaped teaspoons on a baking tray and press down with a spoon to a Scm (Zin) round. Sprinkle over the sunflower seeds and push them into the dough. Bake for 15 mi nutes or until lightly browned. Cool for 5 minutes all the tray, then store in a sealed container. They will keep for up to three days in an airtight container. Per cookie: 180 calories, 69 fat (4.5g saturat-ed), 59 carbohydrate

woman&home PAS.sIONAH ASOUT 1'000 69

~~~;

The great thing about baking at home is that you know exactly what has gone into that cake. And while we can't claim that our Easter chocolate truffle cake is lowcalorie, you can rest assured that it's packed with natural ingredients with no added artificial nastias. You only need a small slice to hit that happy spot - we promise!

IRRESISTIBLE BAKING

F <ter l CC }Iate tr T te l..ak ....

The feel good factor here is the JOY of dark chocolate, a seroton in or "happy hormone" booster. A small sliver of this cake will do the trick,

PREPAR,ATlON TIME; 30 MINUTES, PLUS CHILLING COOKING TIME;, 50 MINUTES

SERVES 20

PREPARE AH'E,AD

100g (40l) dark chocolate, broken into pieces 6tbsp skimmed milk

175g (60l) unsalted butter, at room temperature 175g (60~castersugar

4 large free-range eggs

150g (50%) self-raising now

'/, level' tsp baking powder

100g (40%) ground almonds

, I t

250g(90z) creme fra'lehe

350g (1202:) dark chocolate

1 to 1Vztbsp cocoa powder

,,-

2 x 20cm (8i,n) round cake tins, greased and lined

Preheat the oven to 180 C, 160 C fan, 350 F, gas 4, Put the chocolate in a bowl and pour over the milk, 'Place the bowl over a pan of simmering water and leave it until the chocolate melts.

1 Beat the butter and sugar until pale and creamy. Stir in the eggs, then fold in the flour, baking powder and almonds. Add half the mixture to the melted chocolate and mix well. Add 2 tablespoons of water to the other hall. Place alternate spoonfuls of both mixtures in the cake tins, using a skewer to swirl together. Ba ke for 25 to 30 minutes, until just firm Cool in the tins for 5 minutes, then coolon a wire rack.

~ To make the truffle mixture, heat 5 tablespoons creme fraiche until it starts to bubble. Do not overheat it Add 150g (Soz) chocolate in pieces and stir until smooth. Chill for 1 hour until firm.

To make the icing, grate 2 tablespoons of chocolate from the bar and. set aside. Heat the rest of the creme fra/che in a srna II pan until it starts to bubble, then sti r in the remai ning chocolate unti I melted. Leave for 1 hour until thick. To make the truffles, divide the mixture into 16 portions, Roll into egg shapes then roll in cocoa powder,

Place one cake on a plate and spread with a third of the icing, Place the other cake on top. Spread the remaining icing over the top and sides. Arra.nge the truffles and scatter over grated chocolate. Keep in a cool place (not the fridge) overnight or freeze and use within one month. Per serving; 340 calories, 23g fat (12g saturated), 30g carbohydrate

BI ebe rv lemon n I ftn~

These are pretty low in fat as we've used buttermilk, which is almost fat-free. If need be, replace the buttermilk with skimmed milk.

PREPARATION TIME; 10 MINUTES COOKING TIME; 18 MINUTES MAKES 12

EASY I PREPARE AHEAD I FREEZE

175g (60l) self-raising flour, sifted 25g (10<:) cornmeal

225g (80z) (aster sugar

V.tsp baking soda

175g (60z) fresh, or frozen and defrosted, blueberries 225ml (8fl oz] buttermilk

40g (W,oz) butter, melted

zest 1 lemon, finely gr,ded

1 I.arge free-range egg, beaten

1tbsp granulated sugar, for sprinkling

y -

12 muffin cases, lightl.ygreased, in a muffin tray

, Preheat the oven to 200 C, 180 C fan oven, 400 F, gas 6, In a large bowl, mix together the flour, cornmeal, sugar, baking soda and a pinch of salt. Stir in the blueberries and make a well in the centre. Combine the buttermilk, butter,lemon zest and eggs in a large measuring jug,

Pour the buttermilk mixture into the flour mixture and stir u ntil just mixed - don't worry 'if there are a'flY lumps, this wHI just make for better muffins with a wonderful texture. Spoon the batter into the prepared cases and sprinkle with the sugar. You can keep the raw mixture in the fridge for 2 hours before baking or freeze for up to one month. Bake for 1 S to 18 minutes until a skewer inserted into the muffins comes out clean, then coolon a wire rack before servinq. Per muffin. 180 calories. 4g fat (2g saturated), 36g carbohydrate

woman&home PASSIO~ATE ABOUT FOOD- 71

Ano~her g.reat thing. about our muffins is that you can also use frozen bluebeeries which are consider,ably better value than fresh and you don't lose any of those feel g.ood factors, as all the nutrients are still in the fwit.Blueberries are high in antioxidants, whieh may help to allrninata free radicals in the body and protect ag.ainst certain cancers.

IRRESISTIBLE BAKING

Blueberry lemon muffins (redpe page 71)

Best-ever cupcakes

Bf st 'vel ( lpcak~

Our cover recipe, with oh-so-trendycupcakes, definitely has the wow factor - and they are so easy to make, too.

PREPARATION TIME; 20 MINUTES COOKING TIME: 20 MINUTES MAKES 12 CUPCAKES

•


18591 (6V,ox) self-raising flour 1 level tsp baking powder 185 9 (6 Y, oz] ca star s'uga t 18Sg (61/,oz) butter, softened 1 tsp vanilla extract

3 free-range eggs, lightly beaten

'UI' I 19

150g (50z) fuH-fatcream cheese

1S0g (Soz) icing sugar, sifted ~

1 x 12-hole muffin tray, lined with paper cases, food colourinq and decorations

t Preheat the oven to 180 C. 160 C fan. 350 F. gas 4. Sift the flour, baking powder and a pinch of salt into a large bowl. In a separate bowl, whisk the sugar. butter and vanilla extract with an electric whisk until light and fluffy,

j Gradually whisk in the eggs, then with a large metal spoon. gradually add the flour.

Fill each paper case in the tray with 1 generous tablespoon of the mixture. Place the tray in the preheated oven and bake for 12 to 15 minutes or until slightly golden on top. Remove the cupcakes from the tray and leave to coolon a wire rack,

To make the cream-cheese frosting, mix together the cream cheese and icing sugar in a large bowl. Divide the mixture among the same number of small bowls as you want colours. Add a little of the colour 9radually until you achieve the shade you require. See Colouring cupcakes (right) for more tips and advice on colourinq,

Decorate each cupcake with cream-cheese frosting and your chosen decorations. We used disposable piping bags with a large star nozzle to pipe. Begin on the outside, moving to the centre and upwards in

a concentric circle. You can decorate the cupcakes the day before serving a.ndlea.ve them in the fridge, or you can freeze themtor

up to one month undecorated.

Per cake. 356 calories, 21 9 fat (8g saturated), 41 9 carbohydrate

IRRESISTIBLE BAKING

(If<O! tl fndgf ,'11J 1 )

Our simple Chocolate fridge chunks recipe makes the most of storecepboard ing'redients, and there's hardly any cooking involved.

PREPARATION TIME: 10 MINUTES, PLUS CHILLING COOKING TIME: 5 MINUTES

MAKES 25 SQUARES

II

• EASY I PREPARE AHEAD I FREEZE

1 x 30091 packchocolata digestive biscuits or chocolate-chip cookies

100g (40z) good-quality white chocolate, roughly chopped 10091 (40z) dried cherries or cranberries

100g (40z) butter

1009 (40z) dark chocolate, broken into chunks wit!

1 x 18cm Oin) square tin, lined with clingfilm

Put the biscuits in a polythene bag' and crush with a rolling pin roughly into coarse crumbs. Tip the crumbs into a. large bowl and add the chopped white chocolate and dried fruit.

Heat the butter with the dark chocolate in a small pan over a low heat until just melted. Pour over the biscuit mixture and mix wel,1 together. Spoon into the tin. Ch i II lor at least 1 hour in the fridge, until firm. Using a sharp, heavy knife. cut into 25 squares and serve.

Keep the squares in a rigid container and freeze for upto one month. Before serving, thaw at room temperature or in the fridge, Per square: 143 calories. 9g fat (5g saturated), 16g carbohydrate

In times gone by we would have called these "fairycakes", but it seems we've adopted the American cupcakes. Traditionally, cupcakes were made with canola. oil which we know as rapeseed, but butter works just <IS well.

For colouring the icing, you can use all sorts, from colourings bought in the supermarket or specialist cake decorating

shops, or syrups and liqueurs. For example,

you could use creme de menthe for green,

blue cura~ao for blue, chocolate essence for

chocolate, grenadine syrup for pink and toffee

sauce for caramel .. Just add a little at a time

until you reach the required shade. With

ready-made cake colours, use them sparingl:y

or they'll end up rather garish!

woman&home PASSION ATE ABOUT ,fOOD 75

Chocolate hedgehog cake

I gild P

With the cute factor, these cakes are the perfect blte-sized treat

PREPARATION TIME: 20 MINUTES COOKING TIME: 25 MINUTES MAKES 25 MINI CAKES

• EASY I PREPARE AHEAD I FREEZE 175g (602) butter, softened

175g (602) caster sugar

3 free-ranqe eggs

175g (60z) self-raising flour 'htsp baking powder

1tsp vanilla extract

500g (11b 20z) rollable fondant icing 4tbsp aprtcot jam, melted

250g (90l) coloured rollable icing ....

1 x 20cm (8in) square cake tin,greased

, Preheat the oven to 1: 80 C. 160 ( fan, 350 IF, gas 4. (ream the butter and sugar together until light and fluffy, then add the eggs one at a time. Sift in the flour, baking powder and Y, teaspoon of sail, then add the vanilla extract and beat until smooth. Pour the mixture into the cake tin and bake for 25 minutes, until a skewer inserted into the middle of the cake comes out clean. Allow to cool, then cut into 25 squares. You can freeze the sponge for up to one month.

J Divide the fonda nt icing into 25 pieces - for each cake, rollout the icing so thai it covers the top and sides of the cake. Brush the cake with Jam and lay the fondant icing on top, pushing it down the sides with your hands. Trim off any excess icing with a sharp knife.

Rollout Ihe coloured icing, use a sharp knife to cut out circles and letters and stick them to the cakes with jam. The decorated cakes will keep in an airtight container in a cool, dark place for 24 hours.

Per mini cake: 224 calories, 7g fat (4g saturated), 41g carbohydrate

76 woman&home PASSWNAH ABOUT FOOD

kJJb~

Fun, creative and with delicious

results, it's never too early to get the kids into the kitchen, whether boys or girls, younger or older. Introduce them to the joy of cooking which win last forever

(no JI( t h=dc f'hoQ \ lkl:'

Th is gorgeous cake is really simple to make and stunningly effective.

PREPARATION TIME: 30 MINUTES COOKING TIME: 1 HOUR 15 MINUTES SERVES 10

• EASY I PREPARE AHEAD 1759 (602) softened butter

175g (60l) taster sugar

3 free-range eggs

1509 (502) self-raising flour 50g (20l) eocoa

ttsp baking powder ttbsp milk

3509 (12oz) chocolate butter icing 2 x large packs chocolate buttons 1 small sweet for the nose

)'\A

1 x 1,2 litre (2pt) pudding basin

1 Preheat the oven to 180 C, 160 ( fan, 350 F, gas 4. (ream the butter and sugar until light, pale and II uffy. Gradually add the eggs, then sift in the flour, cocoa and baking powder and lightly fold into the mixture. Add the milk so the mixture easily drops off the spoon.

Spoon the mixture into the pudding basin and smooth over the top I.eaving a little hollow in the centre, Stand the cake on a baking tray and cook tor 1 to 1 Y. hours, until a skewer inserted into the middle of the cake comes out clean. Turn out and coolon a wire tray.

Spread the flat base with some of the chocolate butter icing. Cut in half down the middle and stick the two iced ends together to make the dome shape of the hedgehog. Make two more cuts through the cake on either side of the icing, spread with more icing and put cake together.

Cover the cake with chocolate butter icing. Pul a little more icing on one end and mark with a fork to make a pointed snout and face. Cut each chocolate button in half and stick them in at a n angle, in lines, over three-quarters of the cake leaving the forked area dear. Stick a sweet on as a nose and make eyes with a knife. The cake will keep in the fridge for up to two days.


BAKING

Magic take5

BAKING t.t.4 <D~

THIS .. UIPI " FIIOM DIU'" J COAUlEn HOW ro COOK UNle IOOJ(S no, A COMf'IlATIOfif Of ml ClU .... TtD HOW TO (00f( UIIIS WHICH INClUOU IEO''''OIII EVlI't II'(K1IRI OC(ASK)N WITH DUIA 'Ii N()...frfONSlHSl MfItIOACH

ANO (An' TO fOllOW "1'n~'Ii AS SH( u.n .HOMf. (OO«tHQ IS snu TO Mt THE MOST LUXIMtOUS

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Vpry stick." prune ana 0 te .._ake

Cakemaking is really easy, but only when the two major rules are followed: always weigh everything and always use the right-si:zed cake tin, For a newcomer investing in some balance scales, this cake alone will justify your investment! It's one of the easiest ever, but with a flavour that is realily special - dark and ceramsused. with lots of luscious fru it and it keeps rea,lly well in an a irtight tin.

SERVES 6

175g (60z) ready-to-eat dried prunes, roughly chopped 225g (80x) pitted dates, roughly chopped

110g (40z) raisins

110g (40z), currants

275g (100z) butter, plus a little extra for greasing 1 x 397g can condensed milk

275ml (10fl oz) water

150g (50z) plain flour

150g (50z) wholemeal flour

% teaspoon bicarbonate of soda

1 heaped tablespoon chunky marmalade 2 tablespoons sieved marmalade, to glaze l' tablespoon water

salt

y • ICt:

1 x 20cm (8in) square cake tin, greased, the baseand sides lined with silicone paper (parchment), plus extra to cover the cake during baking

Begin by placing all the fru it in a largi.sh saucepan (it needs to be large because tile mixture splutters a lot), then add the butter, condensed mi Ik a nd water and bring everything up to the boil, stirring frequently with a wooden spoon to prevent the mixture sticking. Now turn the heat down 10 low and simmer for exactly 3 minutes, stirrinq now and then, Don't worry about the appalling look of what will be a very sloppy mixture - this is quite normal. After that, transfer the mixture to a large mixing bowl and let it cool down for about 30 minutes.

While it's cooling, weigh out the flours and sift them into a bowl with the bicarbonate of soda and a pinch of salt. (When sieving wholemeal flour you frequently find small quantities of bran left in the sieve - these can be tipped on to the al ready-sifted flour.) Preheat the oven to 170°C. 325°F, gas 3.

When the fruit mixture has cooled, stir in the flour using a large metal spoon, then add the tablespoon of chunky marmalade. Now spoon the mixture into the prepared tin and, because this cake does get rather brown on top .if not protected, you should cover it with a double square of silicone paper (parchment) with a hole the size of

a SOp piece in the centre. Then pop it on to the centre shelf of the oven and bake for 2 to 2 Yo hours.

After removing the cake from the oven, let 'it coolin the tin for

10 mi-nutes before turning out on to a wire rack, Then, when the cake is completely cold, gently heat the sieved marmalade in a small saucepan with 1 tablespoon of water and brush the glaze allover the top of the cake to make it lovely and shiny.

Delia's Very sticky prune and date cake

EAT SMART

Such a versatile ingredient, yogurt can be used as a cooking ingredient, as a healthy dessert, sweet or savoury, and what's more, it's good for you

For 10 long, yogurt belonged Of'ly 10 thlli hippy-dippy brtgillie,ilnd In thlli II!iIrly 7tII, you had 10 mak1!' yuur own if you wanted ill niltur.1 yogurt. lIut tim~1 ~iI"'f! {hanged

nd now the ,ogurt...aioo in the JUpQrmarket ~.I poHibly too mum moKlII, Iuving wrrIliI of 1.11 II linit! tunfuli!d.

All yogurts are good sources of the following

+ 'ROTEIN

This is necessary for the growth and repair of muscles, bones, skin, tendons. ligaments, hair, eyes and other tissues. It also helps to create antibodies your immune system needs in order to fight disease.

+CALCIUM

Important for the maintaining of a healthy skeleton and for bone growth in infants

and child ren. It's also important in the building and maintaining of teeth, and is involved in many internal processes, such

as the contractinq of muscles and the transmissions of signals in nerves. Pregnant women need to increase their calcium intake from 800mg a day to 1,1 OOmg a day.

+ RI.O~LAVIH

This is helpful for red blood cell formation, production of antibodies, cell respiration and normal growth. It's also directly associated with the metabolism of carbohydrates, proteins and fats.

+ VITAMIN .12

Used to create a protective covering of al'l the body's nerve cells and also for forming healthy red blood cells. It also contains the minerals iodine, zinc, potassium and phosphorus ..


COut ~ kn.ow-.7

+ Yogurt contains more calcium and protein than milk because of the added cultures.

+ Low-fat and fat-free yogurt won't increase your cholesterol levels.

+ Osteoporosis sufferers should eat one serving of yogurt a day to include the intake Of phosphorus, which improves your natural defences.

+ Many people who are lactose intolerant can eat yogu.rt. The live yogurt cultures produce lactase, which breaks down lactose. + Often those who are lactose intolerant

can tolerate sheep or goats' milk yogurt even if they can't tolerate other milk products, especially cows' milk.

WWl&(L~?

The World Health Organisation defines probiotics as: "live micro-organisms that, when administered in adequate amounts, confer a health benefit on the host."

To make it simple, probiotics are "good" bacteria that contribute to the health of the

i nt€'stinal tract. You'll often fi nd a probiotic

in alive yogurt or yogurt drink. Although there are all sorts of health claims, most doctors a.gree that a few weeks of probiotic live yogurt taken before a hospital stay can really help to protect the immune system against infection, especially where the elderly or those with a weak immune system are concerned. Live yogurts and drinks are also recommended when taking antibiotics.

F~~

It'S essential to check the ing redients here,

as there can be all sorts of additions that can pile up the sugars. However, there are some qood ones around. It's also very simple to make your own .if you have an ice-cream machine, as you just need to churn it.

If you're on a weight-loss diet or are wtting down your intake of saturated fat due to health concerns, choose low-fat live natural yogurts, If you buy flavoured or fruit yogurts, read the ingredients carefully. Some low-fat versions may be relatively high in carbohydrate (ie sugars), even though they don't contain fat. The Greek yogurts, which are 0% and 2%, are a good choice, as they taste rich and c.reamy without the guilt.

The lower fat the yogurt, the more it's liable to split when in contact with heat. The most stable is Greek yogurt because it has a higher fat content and is strained. Some Greekstyle yogurts have thickening a.gents added, which makes them less stable. Greek yogurt can be added to make creamy mashed potato. For dips, use whichever yogurt you prefer, though some fat-free or very low-fat ones may be watery. Good ingredient5 to add to savoury dips are cucumber, mint, spring onions, coriander, avocado, lemon, curry pastes (l~ai or Indian), chives, garlic and spices such as pimenton, paprika, cumin and chilli. For sweet lovers, yogurt is perfect with fruit, honey, vanilla or maple syrup. Or add a little fresh juice for a different flavour,

Eating in is, apparently, the new going out. And how we applaud that sentiment. Cooking for family and friends doesn't have to be

hard work - we've recipes for every occasion, from a casual supper for a crowd, a meal to inspire for a Friday night, the best-ever Sunday roast or something a little more swanky. What's more, all our delicious ideas are big on the feel good factor. for that extra healthy boost

Garlic prawns and squid with saffron aio! Beneficial! for the heart and circulation, garlic adds punchy flavour,

PREPAiRATION TIME: 10 MINUTES, PLUS INFUSING COOKING TIME: 5 MINUTES

SERVES 6

small pinch saffron 5tbsp light mayonnaise 1 garlic dove, crushed 4tbsp plain flour

%tsp paprika

200g1 (70z) squid, cleaned well and cut into rings 6 raw king prawns, peeled

2tbsp olive oil

lemon wedges, to serve

1 Place the saffron in a small bowl and add 1 tablespoon of boil.ing water. Let this infuse for 10 minutes, then stir the saffron with its water, into the mayonnaise. Stir in the crushed garlic.

:2 Meanwhile. place the flour in a bowl and season with the paprika and a good pinch of salt. Pat the squid and prawns d,ry with a piece of kitchen paper, then toss them in the seasoned flour

3 Heat the oil in a large frying pan over a high heat. Add the seafood and stir- fry for 4 to 5 minutes until cooked through and crisp, Serve with a couple of lemon wedges and the saffron aYoli.

Per serving: 155 calories, 89 fat (1,59 saturated), 9g carbohydrate

84 woman&home PA.SSIONATE ABOUT FOOD

Smoked salmon and wasabi toppers

Wasabi is known to help with circulation and inflammatory conditions.

PREPARATION TIME: 10 MINUTES COOKING TIME: 5 MINUTES M·AKES 1.2

EASY

, clabatta, sliced olive oil, for drizzling

1.00g (1:4oz) half-fat creme fraiche Ydsp wasabi or horseradish

zest and juice 1 lime

200g (7oz) smoked salmon

1 Preheat the gJil1 to medi urn, Lay the ciabatta 51 ices on a baking tray and drizzle with olive oil. Grill for a few minutes on both sides until I.ightly toasted. In a sma'll bowl, mix the creme fra1che with the wasabi or horseradish and half the lime juice,

2 Top the cebatta slices with the cream mixture then some salmon and lime zest. Squeeze the remaining lime luics over and season with some freshly ground black pepper to serve.

Per serving.' 254 calories, 14g fat (4g saturated), 20g carbohydrate

Thai red c:hicken and coconut curry

You could replace the chicken with tofu, beef or mixed vegetables.

PR.EPARATION TIME: 20 MINUTES COOK.ING TIME:. 20 MINUTES SERVES 8

• EASY I PREPARE AHEAD 3tbsp vegetable oil

4 shallots, finely chopped 3tbsp Thai red curry paste

6 skinless boneless chicken breastacubed

4 kaffir lime leaves, rehydrated with warm water 2tsp ca ste r s uga r

2tbsp Thai fish sauce

2 )( 400ml cans reduced-fat coconut milk 150ml (%pt) chicken or vegetable stock juice 1 lime

1 bunch fresh basil .• roughly chopped

, bunch fresh coriander, roughly chopped

, Heat the oil in a pan and cook the shallots until soft, Add the curry paste and cook for 1 minute. Add the chicken and cook until browned, 2 Add the lime leaves, sugar, fish sauce, coconut milk and stock, Bring to a boil and simmer for 20 minutes. Before serving, stir in the lime juice and herbs. Serve with a selection of rice and vegetables. You can prepare the curry the day before and keep in the fridge .. Add the lime juice and herbs before serving.


Japanese horseradish. It is root and part of the wClileR:resi family and is believed to be full of natural cancer-fighting properties. It is best to buy it in powder form and mix your

EATING IN

Thai red chicken and coconut curry (recipe page 84)

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Chicken and avocado salad with Caesar dressing

The" good fats" in avocados help keep skin looking supple and healthy.


Pi EASY

4 boneless, skinless chicken breasts 2tbsp olive oil

4 little Gem lettuces 2 large avocados

4 spring onions, finely chopped 1tbsp chopped fresh flat-leaf parsley 75g (30z) fresh Parmesan shavings tor he dressing:

6 anchovy fillets

2 free-range egg yolks

2 garlic doves, crushed 1t.sp dried mustard powder 1dsp Worcestershire sauce 4 splashes rabasco sauce 2tbsp 'red wine vinegar 150ml. (V.pt) olive oil

1 Preheat a ridged gri II pan. Put the chicken breasts between sheets of clingfilm and bash with a rolling pin to flatten. Brush with olive oil, season with salt arid fresh:ly ground black pepper and cook for 4 to 5 minutes on each side or until cooked through.

2 To. make the dressing, place all the ingredients except the oi'l in a blender and blend until smooth. Then, with the motor running, siowly add the oil through the feed tube until the dressing is thick arid smooth. 1 To assemble the salad, cut the Ilttle Gems i rita quarters and place in a bowl. Peel and Slone 'the avocados, cut into chunks and scatter over the lettuce, slice the chicken and add to the bowl with the onions and parsley. Pour over the dressing before sprinkl'ing on the Parmesan.

Per serving. 490 calories, 40g fat (9g saturated), 2g carbohydrate

let's face it - it's, tlme-eonsumlnq to make stock from scratch. And a good chicken stock will need at least four carcasses to make it worthwhile or the stock will costa fortune in energy bills with all that endless simmering. So buy good-quality, pre-prepared' stocks for your storecupboard and use for soups, casseroles and risottos. You could also poach chicken or fish in stock rather than water, for an extra flavour boost.

Chinese mushroom and chicken soup A low-fat, high,protein soup that's perfect as a light starter.

PREPARATION TIME: 15 MINUTES, PLUS MARINATING

COOKING TIME: 1S MI'NUTES SERVES 6

PREPARE AHEAD

3 boneless, skin less chicken breasts 1tbsp rice wine or dry sherry

2tbsp light soy sauce

1 x 25g packet dried shltake mushrooms 1.2 litre s (2 pt) chicken sto ck

1 bunch spring onions, finely sliced on the diagonal 25g (10;0:) lean smoked bacon, finely chopped

1tbsp vegetable oil

500g(11b 20z) spinach, washed and finely shredded 1 bunch coriander, finely chopped

1 Cut the chicken into 1 em (Ylin) cubes. Put in a bowl and add the rice wine or sherry and: half the soy sauce. leave to mari nate for 20 minutes. Put the dried mush rooms in a bowl and just cover with boiling water to rehydrate them. When they have plumped up nicely, strain the I'iquid, reserve it a nd then finely slice the mushrooms.

2 Pour the stock into a large pan and bring to the boil. Drain the chicken and add the marinade to the stock, reserving the chicken. Add the sliced mushrooms, spring onions, mushroom liquid, bacon and remaining soy sauce to the stock and simmer for 10 minutes. Heat the oil in a frying pan. When it is hot, add the chicken cubes and fry over a high heat until browned. Drain on kitchen paper and add to the soup. :3 Just before serving, add the spinach and coriander.

Per serving: 153 calories, 6g fat (1.59 saturated), 59 carbohydrate

woman&home PASSIONAH ABOUT FOOD 89

~.ew+

You don't need a side-by-side test to know that ba.ttery chicken bares no comparison to a decent free-range bird. On a battery hen, the breast bone will be soft and rubbery because the bird has not been able to move. A proper chicken will give you flavour, texture and a great gravy when roasted. It's also better for your conscience.


EATING IN

your diet. With its

and contains beta-carotene. Fennel seeds have been used for centuries in a tea. which fights kidney """n5. Thinly sliced, fennel is tasty in salads, roasted, chargri.lled or poached in a little stock.

Chicken breast with mushroom sauce

We've used half-fat creme frakbe in our sauce to keep the calories down,

PREPARATION TIME: 5 MINUTES COOKING TIME: 25 MINUTES SE,RVES 4

EASY

2tbsp olive oil

4 chicken breasts

1 x 150g pack fresh wild mushrooms 200ml (7fl oz) half-fat creme fraicha 1tbspDijon mustard with tarragon 150ml (V.pt) dry white wine

75g (30z) lamb's lettuce, to serve

1 Heat the oil in a large frying pan, Season the chicken with salt and freshly ground bl'adk pepper, then add to the pan. Cook over a medium heat for 5 minutes on each side until the chicken is golden. 2 Remove the chicken from the pan, tip out any excess fat. and increase the heat. Add the mushrooms" season and stir-fry for

2 minutes until lightly browned, Return the chicken to the pan and stir in the (feme fraiche, mustard and white wine. Simmer gently for 1 S minutes, until the chicken breast is cooked throug h. Serve the chicken with the sa uce poured over and a I'ittle lettuce,


Roast salmon with peppers and Fennel

Fennel is excellent for digestion and is a good source of vitamin C.

PREPARATION TIM'E: 15 M,INUTES COOKING TIME: 35 MINUTES SERVES 6

EASY

700g (11b 90z) waxy potatoes, sliced 2 red peppers, sliced

2 yel,low peppers, sliced 1 bulb fennel, sliced

3 bay .1 eaves

4tbsp olive oil

100ml (411 oz) fish or vegetable stock 6 salmon fillets, skinless

1 lemon, sliced

6 sprigs thyme, leaves removed

1 Preheat the oven to 200 C. 180 C fan. 400 F. gas 6. Put the potatoes, peppers, fennel, bay leaves,. oi I and stock ina roasting tray and cook for 15 minutes,

2 Season the salmon with salt and pepper, place the lemon slices on top of the vegetables and the salmon fillets on top of the lemon. Scatter over the thyme leaves a nd cook for 20 minutes,

3 Divide the fish between six serving plates, spoon on the vegetables, pour over any juices and serve,

Per serving: 460 calories, 24g fat (49 saturated), 27g carbohydrate

C I assi c paella

Seafood is high in selenium, which may help prevent heart disease.


4tbsp olive oil

1 I'arge onion, finely chopped

2 green peppers, deseeded and finely chopped 3 garlk doves, crushed

1 x sa eh et saff ron 51 ra nds 300g (10oz) paella rice

200ml (7fl oz) dry sherry or white wine 850ml (1%pt) hot chicken stock

6 boned and skinned chicken thighs, halved 40g (1 'hoz) peas

6 raw tiger prawns

200g (70z) squid, cleaned and cutinto rings 200g (7oz) <leaned mussels

1 Heat half the oil in a large frying pan over a low heal. Add the onion and peppers and cook for " 0 minutes. stirring occasionally, until the onion becomes transl ucsnt. Add the garlic and saffron and cook for

a further 2 minutes before adding the rice. Keep stirring the mixture for 1 minute. then add 1 SOml (y. pt) sherry. C oak off the alcobol for

1 minute, then pour in the hot stock. Bri ng to the boil. lower the heat to a simmer and cook for 10 mi nutes, without stirrinq.

2 Meanwhile, season the chicken with salt and pepper. Heat the remaining oil in a separate frying pan over a high heat and cook the chicken for 10 minutes until golden and cooked th rough, Dot the pieces over the rice and tip in the peas. Give the pan a shake to stop the rice sticking:, and cook for a further 5 min utes,

3 Meanwhile, cook the seafood, Return the pan in which you cooked the chicken to a high heat. Add the prawns, squid and mussels and stir-fry for 2 minutes unlil the prawns turn pink. Season with salt and pepper, add SOml (2fl oz) sherry and cook for 1 minute, then transfer the seafood and the cooking juices to the paella pan. Arra nqe the ingredients so they are evenly dispersed and give the pan a final shake. Remove from the heat and cover tightly with foil. let the paella sit for 3 to 4 minutes before serving.

Per serving_- 453 calorie$,llg fat (2g saturated), 48g carbohydrate

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woman&home PASSIONATE ASOUT FOOD 93

Cod, chorizo and chickpea casserole

All white fish is low in fat and packed full of vitamins and minerals.


EASY

4 small onions, chopped 1tbsp olive oil

2 garlic doves, crushed

100g (40l) splcyrhorizo, sliced (uncooked if possible) 2 x 400g cans whole plum tomatoes

2 x 4{lOg cans chickpeas, drained and rinsed 4 cod fillets, around 150g (Sal) each

1 Preheat the oven to 180 C. 160 C fan, 350 F, gas 4. In ala rge saute pan or roasting ti n, fry ths onions in the olive oil until soft and tender Add the garlic and chorizo slices and fry for 2 to 3 min utes. Don't over-fry the chorizo. as it can become tough. Now add the tomatoes and chickpeas. Stir together well. If it has become a little dry, Just add a splash of cold water.

2. Place in an ovenproof dish and sit the cod fillets on top. Bake in the oven for 10 to 1 5 min utes or until the fish is cooked through.

Per serving: 490 calories, 169 fat (89 saturated), 429 carbohydrate


Mushl'oom and goats' cheese baked risotto Mushrooms are high in selenium, which helps protect against cancer:

PREPARAT.ION TIME: 10 MINUTES COOKING TI.ME: 50 MINUTES SERVES B

EASY

1 to 2tbsp olive oil

1. red onion, finely chopped

250g (90l) chestnut mushrooms 200g (70l) portobello mushrooms

handful porcini mushrooms, soaked in hot water 300g (lOot) risotto rica

1 litre (l%pt) vegetable stock 2tbsp freshly chopped tarreqon 300g (100l) goats' cheese 2tbsp freshly chopped parsley

1 Heat the oil in a large frying pan and gently cook the on ion for

2. to 3 minutes. Add the chestnut and portobello mushrooms to the pan and fry for 2. minutes. Drain and chop the porcini mushrooms, reserving their water, and add them to the pan together with the rice. Mix well and cook for a further minute.

2 Preheat the oven to 180 C, 160 C fan, 350 F, gas 4. Transfer the rice to a shallow ovenproof dish, add the stock, strained mushroom water and tarragon. Cover and bake for 30 to 40 minutes, until the rice is cooked and all the I'iquid is absorbed. Remove the risotto from the oven and uncover. Preheat the grill to medium.

3 Chop 100g (40z) of goats' cheese and mix into the risotto with the pa rsley_ Slice the rest of the cheese, layer on top and qrill for 3 to 5 minutes until golden and bubbling, then serve.

Per setvinq: 306 calories, 139 fat (79 saturated). 32g carbohydrate

~Ha=W~OW

The younger and fresher the cheese, the lower in fat it Is (see our feature on page 56). If you are lactose-Into! erant, try 90au' products as they are more easily digested than cows' milk and cheese, while still being an excellent source of cakium,

lAMBKNO~+ The leg is the leanest cut of lamb and it's best to trim off the fat before that feel good making gravy, pour off the pan juices into a. jug so it's easier to skim the fat off the top before adding your stock __ - .... ~2~ and perhaps a

~'GR[A: F 011 VU~f~tE S

Baked cheese and vegetable gnocchi

We've used skimmed milk in our cheese sauce to keep it light.

PREPARATION TIME; 5 MINUTES COOKING. TIME: 15 MINUTES SERVES 4

I!!I EASY

40g (1 V.oz) butter

40g (1V.oz) plain flour

500ml (18fl oz) skimmed milk, heated 75g (30z) Parmesan, grated

1 x 500g pack g;nocchi

200g (70z) cauliflower, divided into small florets 250g (90z) spinach

4 tomatoes, sliced

50g (20zl Cheddar, grated

1 Preheat the oven to 200 C, 180 C fan, 400 F, gas 6. In a pan, melt the butter, add the flour and pour in the hot milk. Whisk to combine, add the Parmesan and simmer until thick. Keep warm.

2 Bring a saucepan of water to the boil, add the gnocchi and cauliflower and cook for 1 to 2 minutes, until the gnocchi rises

to the surface, then drain. Steam the spinach lor 2 to 3 minutes.

3 In a gratin dish, combine half the cooked gnocchi, cauliflower, spinach and cheese sauce. Layer half the tomatoes on top, then combine the rest of theing red ients, fin ishing with a layer of tomatoes. Scatter over the Cheddar, season with black pepper and bake for

10 minutes, until golden a nd bubbling.

Per serving: 518 calories, 20g fat (129 saturated), 61g carbohydrate

Simply delicious roast chicken

All the ingredients cooked together means no need for any extras.

PRHARATION TIME: 10 MINUTES, PLUS 10 MINUTES RESTING. COOKING TIME: 1 HOUR 30 MINUTES

SE'RVES 4

II EASY

1 free-range chicken, around 110 1.25kg (21b 40z to 21b 120z) 2 to Btbsp fresh thyme leaves

600g(11b Soz) Desiree potatoes, unpeeled and cut into chunks 300 to 4009 (10 to 140z) mixed vegetables for roasting, such as courqettes, peppers, onions and auberqlnes, cut into chunks 2tbsp olive oil

19arlie bulb

1 Preheat the oven to 200 C, 180 C fan, 400 F, gas 6. Season the chicken and place in a large roasting tin. Scatter over the thyme. Toss the potatoes and vegetables in the oil and season well.

EATING IN

:2 Scatter the vegetables around the chicken. Roast for 1 hour, then halve the ga.rlic bulb and add to the dish. Roast for a further 20

min utes, C heck the chicken is cooked by pierci ng the thickest part 01 the thigh and see if the juices run clear.

3 Remove the chicken from the oven, take out of the tray, cover with foil and rest for 10 minutes. Toss the veg around the dish and roast for a fu rther 10 minutes. C a rvethe chicken and serve with the veg.

Per serving: 380 calories, 109 fat (29 saturated), 289 carbohydrate

Roast leg of lamb with herb stuffing

It takes a bit of preparation, but the oven does most of the work.

PREPARATION TIME: 15 MINUnS COOKING TIME: 1 HOUR 30 MINUTES SERVES 8

,EASY

1tbsp olive oil 259 (10z) bu,tter

2 to 3 small red onions, sli(.ed 2009 (70l) fresh breadcrumbs

259 (toz) chopped fresh flat-leaf parsley 'leaves from 4 spri.gs fresh rosemary, chopped, plus 2 spriqs fresh rosemary to garnish

150ml' (1f4pt) vegetable stock

zest 1 lemon

50g, (20zl destoned, chopped black olives 2kg (41f.lblleg of lamb

250ml (9floz) white wine

300ml (V.pt) hot chicken stock

2tbsp plain flour

1 Preheat the oven to 200 C, 180 C fan, 400 F, gas 6. To make the stuffing, heat the oil and butter in a frying pan and fry the onions until soft Remove from the heat and mix in the breadcrumbs, herbs, stock, lemon zest and olives. Season with salt and pepper.

2 Make deep slashes around the joint at Scm (2in) intervals and push in the stuffing. Wind wet string about four times around the joint, from the bone end to the base. Put ina roasting tin and roast for 20 minutes. Turn the oven down to 180 C. 160 C fan, 350 F, gas 4. Pour in the wine and 1 OOml (4fl oz) water and cook for a further 50 to 60 minutes (add 15 minutes for well done). Remove and rest for 20 minutes and garnish with rosemary.

3 To make gravy,. skim off fat from the roasting tin and pour in the stock, scraping all the bits from the base of the tin. Transfer the liquid to a pan and bring to the boil. Mix 1 tablespoon of the liquid in a bowl with the flour to make a paste. Add to the pan and simmer for 5 minutes to thicken. Season to taste and serve with steamed Jersey Royal. potatoes and any g ree n veg eta bl e.


woman&home PASSIONAn ABOUT FOOD 97

EATING IN

gnocmi. which you can buy ready-prepared from the supermarket, is 50 versatile. It's made from potato or semolina. so needs punchy flavours to make it special. Just serve

with a crunchy green salad.

Feel Good Food 2009 Spring

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Feel Good Food 2009 Spring

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﻿The most delicious cupcakes ever

(on page 75)

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The most delicious cupcakes ever