Good Food Grow Guide 2021

GROW IT, COOK IT From seed to plate, your guide to growing your own veg, plus 12 brand-new recipes

planting & harvest calendar inside

WELCOME TO YOUR BRAND-NEW GUIDE As the days get longer and warmer, the urge to get outdoors is always powerful – this spring, even more so. At Good Food, we love getting creative with fresh produce and it’s never fresher, or more flavourful, than when it’s home-grown.

Now’s the time to get planting so you can reap the rewards through summer and autumn. To help, we’re sharing detailed growing guides for three of the most popular seeds – tomatoes, courgettes and spinach – plus, 12 specially devised recipes, including our flaky pastry courgette showstopper (p20) and vibrant veggie curry (p18), to make the most of your crop.

Wishing you sunny days and a bountiful harvest.

Group editor-in-chief Christine Hayes Group magazines editor Keith Kendrick Deputy magazines editor Janine Ratcliffe Food director Cassie Best

Group content & production manager Stella Papamichael Deputy content & production manager Fiona Forman Senior sub-editor Marianne Voyle Sub-editors Sarah Nittinger, Rose Clark

SAVE 10% ON ALL THOMPSON & MORGAN SEEDS

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contents 4

WHY GROW YOUR OWN?

6

GARDENING TIPS

Discover the benefits for mind and body

Advice for planting your seeds and nurturing them

8

CHANGING SEASONS

10 16 23

Find out when to harvest your veg for great flavour SUMMER SUPPERS

Light, bright recipes to use your first crop AUTUMN STARS

How to use up that last glut of courgettes

CAPTURE THE FLAVOURS

The best way to store, freeze or cook the surplus

Production manager Lee Spencer Senior production coordinator Leanda Holloway Senior repro technician Darren McCubbin

Commercial director, print Simon Carrington Group marketing manager Tom Townsend-Smith

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GROW YOURSELF

HEALTHY From giving your diet a vitamin boost to improving mental well-being, growing your own veg helps you feel good

Until you’ve tasted the crops picked straight from your own veg plot, garden or balcony, it’s hard to believe just how different they are from the ones you buy in the shops. And when picked and eaten within just a few hours, you’ll be maximising your health benefits as well.

All plants have the ability to make sugars using sunlight energy, and these are then used to help them grow and stay alive. As soon as a plant is harvested, those sugars start to be used up and can’t be replaced. The sooner you get veg on your plate the sweeter it will be.

The flavour is also affected when the cropped part is cut off from its roots, which supply the water to keep it alive. The tissues begin to dry out, becoming tougher to eat, while the flavonoids, vitamins and minerals they contain begin to break down rapidly so fewer of their health benefits are passed onto you. In just a few hours a succulent, sweet, vitamin-rich carrot can become cardboardy and tasteless.

It’s not only the food itself that brings homegrown benefits to our health. While digging and cultivating the soil in a garden clearly provide us with strenuous exercise, the less obvious activity of simply moving about to sow seeds, water plants and pick crops has also been shown to drastically increase mobility and overall physical health.

But it is only now being realised by the population as a whole that growing and nurturing plants brings huge benefits to our mental health. As any green-fingered daughter- or son-of-the-soil will tell you, it’s easy to get ‘lost’ when tending plants and find the hours slipping by. This allows you to switch off and feel refreshed in doing so. It seems gardening is truly one of the best forms of mindfulness there is.

And growing your own brings families together, too. Getting children involved in sowing seeds and coaxing plants into growth sets them up for life. If the skills are passed on from parents, grandparents or other family members, then the links that are forged will last a lifetime.

David Hurrion, associate editor, BBC Gardeners’ World Magazine

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growing

Seed-growing tips Sowing outdoors

Hardy crops, such as spinach, carrots and beetroot can be sown outdoors directly into the soil or pots of compost, but may not germinate until temperatures reach 7C or warmer.

This means that it can be worth starting off some of these seeds indoors to produce young plants for planting outdoors in mid-to-late spring. These plants will be more advanced than those sown directly into the ground.

Sowing indoors

The health benefits of using fresh produce

by Good Food’s health editor Tracey Raye Consuming plenty of fresh fruit and vegetables is an important part of any healthy diet. Fresh produce contains an abundance of vitamins, minerals, antioxidants, fibre and other nutrients that are essential to overall health and well-being. Produce that is picked when it is fully ripe not only offers a richer flavour but may even provide a greater abundance of nutrients. That’s because picking produce before it is fully ripe can prematurely cut off a plant’s ability to let nutrients develop fully. As well as this, growing your own fruit and veg encourages seasonality, so you’re more likely to be consuming a wider array of nutrients which is required for a balanced diet.

COURGETTES

Courgettes, also known as zucchini, are part of the gourd family. Courgettes offer a variety of nutrients such as vitamins A, C, K, magnesium, manganese and potassium.

As they are particularly abundant in carotenoids, such as beta-carotene, lutein and zeaxanthin, courgettes may be beneficial for your skin, eye and heart health.

SPINACH

Spinach originated in Persia and is related to beets, chard and quinoa. As a leafy green vegetable, spinach is rich in insoluble fibre which supports a healthy digestive system.

It also provides a plethora of vitamins and minerals including vitamins A, C, K, folate, iron and calcium.

When cooking spinach, don’t be shy with your portions as its high water content means that it will reduce in size by about a quarter when cooked.

Some summer crops are tender which means that they can’t survive the frost in late winter and early spring, so sowing indoors is necessary. For good germination, temperatures need to be at around 15-21C depending on the plant.

Start them early

Tomatoes, peppers and courgettes require a long growing season. This is particularly the case for tomatoes and peppers which are best sown indoors in late winter or very early spring.

Make sure they have plenty of light when sowing early so that the seedlings don’t become tall as this can result in weak plants.

How many seeds to sow

The number of seeds in a packet varies according to the type of crop. There are generally only a few seeds in a packet of tomatoes or peppers, where one or two plants have the ability to produce multiple fruits through the growing season.

Batch sowing

Seed packets of carrots and beetroot, where the whole root of one plant is harvested for use, will often contain well in excess of 100 seeds, because many are needed to produce a worthwhile crop. These are best sown in batches, 10-20 at a time at 10-14 days intervals, depending on the amount of space you have. This is known as successional sowing and it prevents a big ‘glut’ of any one crop at a time.

TOMATOES

Tomatoes are part of the nightshade family of produce.

They’re largely made up of water, with some carbohydrate and fibre. Tomatoes provide vitamins C, K, folate and potassium, while also containing other plant compounds such as lycopene and beta-carotene (converted to vitamin A in the body) which are beneficial for eye and skin health.

TURN OVER FOR MORE TIPS ➤

APRIL 2021 bbcgoodfood.com 5

HOW TO GROW YOUR Follow our simple step-by-step instructions and top tips for success, then turn the page for our at-a-glance planner that explains when to sow, plant and harvest each crop

Spinach ‘Medania’

Tomato ‘Ailsa Craig’

l Large leaves with great taste l Great for sowing in large containers l Will do well in part shade or sun l Sow now and start picking in May l Repeat sowing at 2-3 week intervals

l Good tomato flavour and sweetness l Fruiting crop, one plant per pot l Best in a sheltered spot with sun l Sow now and start picking in June l Aim to grow 2-3 plants for a decent crop

1

1

2

2

Fill the bottom half of a large container with good garden soil or used compost before topping up with fresh, peat-free compost. Make a shallow 1cm seed drill (a shallow groove) across the centre of a large container of compost.

Empty a few seeds into the palm of one hand, then use your thumb and forefinger to sprinkle seed thinly along the drill. Aim to use 10-12 seeds in a 40cm diameter container.

3

Start seeds off in small pots filled with a good-quality peat-free bagged compost. Keep the compost indoors for a day or two before sowing to warm up.

Rub between your palms or sieve to break up any lumps.

Tap each pot lightly to consolidate and level the compost in the pot.

Take individual seeds from the packet on your forefinger and carefully sow onto the compost surface. Allow three to four seeds per pot.

3

Fill the drill with a little compost to cover the seeds. Write the name of the crop and sowing date on a label and push it in at the edge of the container.

Water thoroughly to settle the compost around the seeds.

Use a coarse kitchen sieve (or fine garden sieve) to cover the seeds.

Rub a little compost through the mesh to create a fine covering. Don’t bury seeds deeply, but aim to just cover them until they’re hidden.

Early sowings in March benefit from being covered with a cloche, or a layer of horticultural ‘fleece’ until they germinate. Alternatively, sow a few seeds in pots of compost indoors and plant out in April or May.

Water pots carefully, taking care not to wash the seeds out of the compost. Allow the excess water to drain away. Cover the pot with an inflated polythene food bag – or put in a propagator – and place on a windowsill.

4

Outdoors, seedlings should appear in 10-14 days depending on the weather. Look out for holes in leaves caused by slugs. Start cropping the outermost leaves six-eight weeks from sowing.

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4

Seedlings should appear in seven-10 days according to light levels.

Feed with liquid tomato feed when first flowers appear. Can be prone to whitefly if in a greenhouse. Harvest fruit in 14 weeks after sowing.

growing

SEEDS

tips for growing success Pricking out

When sown indoors, seedlings can be uncovered once they appear to stop them becoming ‘leggy’. After seven-10 days, each can be transplanted or ‘pricked out’. Knock them from their pot and carefully separate the roots using the pointed end of a pencil. Use the pencil to make a deep hole in a pot of compost for each seedling and feed the roots into it, burying as much of the stem as possible. The section below the first set of leaves has the ability to root and stabilise the seedling.

Lightly pat the compost around the seedling and water in.

Thinning seedlings

When germinating outdoors, give the young seedlings more room to develop by picking out the weaker plants to initially allow 4-5cm spacings. Once the young plants have developed further, it pays to thin again to a wider spacing.

Water after thinning to settle the soil or compost.

HERA FOOD/ALAMY STOCK PHOTO, ISTOCK/GETTY IMAGES PLUS, WESTEND61/GETTY IMAGES, CLAUDIA TORTIR/GETTY IMAGES

Gardening photographs SARAH CUTTLE | 0ther images VLADISLAV NOSICK/500PX/GETTY IMAGES, CARLOS GAW/GETTY IMAGES,

Courgette ‘All Green Bush’ l Tender skins, great picked small l Plant singly in a large container l Grow in a sheltered spot l Pick fruits from June to October l Good pickings from 2-3 plants

1

Rub peat-free compost between your hands to break up any lumps and use it to fill a small flower pot to the rim. Don’t push the compost into the pot with your fingers as this will over-firm it and stop excess water draining away.

2

Tap the base of the pot lightly on a worktop so the compost settles in position and drops down from the top edge. Push two of the large courgette seeds into the surface of the compost, on their edge, 2.5cm apart.

3

Water the pot of compost thoroughly and allow the excess to drain away, so that the seeds are not left sitting in water. If the seeds are visible, cover with a little extra compost. Label the pot with the variety and date.

4

Pop the pots inside an unheated propagator, with a lid, if you have one. If not, cover the top of the pot with a glass jam jar, or an inflated polythene food bag until the seedlings begin to emerge.

Seedlings appear in around seven days when sown indoors. Use high-potash feed for bigger crops. Female flowers have baby courgette behind petals. Picking starts about 12 weeks after sowing.

Planting out

Young plants raised indoors can be stood outdoors in a shaded spot on warm sunny days to become acclimatised to the outdoors. For early indoor sowings of hardy crops, the plants can then be planted out in April. Tender crops that are to be planted outdoors are best left until there is no fear of frost – usually mid-May to early June, depending on where you live.

Shelter for growing

All of the vegetable and salad varieties that we’ve suggested can be grown outdoors, without the need for a greenhouse in the summer – except in the coldest parts of the UK. Some, such as the tomatoes, peppers and courgettes, will benefit from a warm, sunny position with shelter from strong winds.

Big pots are best

When growing crops in pots, it is best to choose large containers – that is, preferably a minimum of 40cm deep and in diameter. This means there will be a greater volume of compost so the plants have a cool, moist root run in the heat of the summer.

It will prevent them drying out and being put under stress which would reduce your crop.

TURN OVER FOR MORE TIPS ➤

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YOUR SEASONAL

CALENDAR

Choose what to grow and when to sow, and you’ll harvest a crop full of flavour

March

April

May

June

Beans (Dwarf French)

Varieties: Delinel, Purple Queen, Tendergreen TENDER | Sow in batches? YES

Beans (climbing and runner)

Varieties: Blue Lake, Cobra, Moonlight TENDER | Sow in batches? NO

Beetroot

Varieties: Chioggia, Moneta, Pablo HARDY | Sow in batches? YES

Carrots

Varieties: Chantenay Red Cored, Nantes 2, St Valery HARDY | Sow in batches? YES

Courgettes

Varieties: Astia, All Green Bush, Firenze TENDER | Sow in batches? NO

Garlic

Varieties: Flavor, Picardy Wight, Solent Wight HARDY | Sow in batches? NO

Lettuce, salad leaf and rocket

Varieties: Red salad leaves, Turkish Rocket, Valmaine HARDY | Sow in batches? YES

Peppers (chilli and sweet)

Varieties: Fresno Supreme, Padron, Redskin TENDER | Sow in batches? NO

Radishes

Varieties: French Breakfast, Kulata Cerna, Poloneza HARDY | Sow in batches? YES

Spinach and chard

Varieties: Emilia, Medania, Rainbow Chard HARDY | Sow in batches? YES

Spring or bunching onions

Varieties: Ishikura, Performer, Rossa Lunga di Firenze HARDY | Sow in batches? YES

Tomatoes

Varieties: Ailsa Craig, Black Opal, Honeycomb TENDER | Sow in batches? NO

KEY:

■ Sow in pots indoors

■ Sow or plant direct outdoors

■ Plant out young plants or bulbs

growing

how to grow well July

Aug

Sept

Oct

Watering

Container-grown crops need regular watering for steady development. By the summer, they’ll need watering every two or three days during dry weather. For crops in the ground, this can be reduced to a couple of times a week.

In all cases, give plants a thorough soaking, and apply the water at the base rather than over the foliage.

Grouping

Gathering productive containers together has benefits, not least that it makes it easier to water them quickly and efficiently when needed, directing water at the base of the plants. In addition, foliage loses less moisture when plants are clustered, as they help shade each other and trap humidity around leaves and between pots.

Feeding

When grown in soil that has been enriched with garden compost or in containers filled with quality compost, young plants should have sufficient nutrients for the first six to eight weeks of growth. After this time, apply a liquid feed or fertiliser that’s suitable for leaf, root or fruit growth – according to the particular type of crop – especially if you’re growing in containers.

Monitoring

Keep an eye out for early signs of pests and disease so you can deal with them before they get out of hand. And, if plants are wilting due to lack of water in the summer, cover the foliage with a piece of horticultural fleece to reflect some of the heat of the sun, then water in the evening to help the plants recover.

Picking

Having put the effort in to grow your own crops, harvest and enjoy them at their freshest. Picking is best done in the early morning when the plant tissues are full of moisture and sweetness. Take the harvest inside as quickly as possible after cutting and keep it cool, but not chilled as you might with shop-bought. Eat summer crops within a day of picking for the best taste. Regular picking of repeatcropping plants (beans, tomatoes, courgettes) will encourage more to come.

■ Thin out young plants

■ Harvest your crop

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COOK IT

A TASTE OF SUMMER Cook with the best of this season’s produce using our ideas for meat-free mains and simple sides

recipes JANINE RATCLIFFE photographs WILL HEAP

Slow-cooked vine tomatoes with garlic

This is a great base recipe – woody herbs like thyme, rosemary or bay can also be added to flavour the oil.

SERVES 4 PREP 5 mins COOK 1 hr 15 mins EASY V

300g cherry vine tomatoes 1 or 2 small garlic bulbs, cut in half to expose the flesh 150ml olive oil crusty bread, to serve (optional)

Heat the oven to 150C/130C fan/ gas 2. Put the tomatoes and garlic in a baking dish that provides a snug fit. Season well. Pour over the olive oil and cover with foil.

Bake for 11/4 hrs, then squash the garlic and stir into the oil. Eat warm with crusty bread. Will keep in an airtight container in the fridge for up to two weeks.

Leave to cool first.

GOOD TO KNOW vegan • 1 of 5-a-day • gluten free PER SERVING 358 kcals • fat 38g • saturates 5g • carbs 3g • sugars 3g • fibre 1g • protein 1g • salt 0.01g

twist

Toss the tomatoes through hot pasta for an instant sauce, or use as a pizza topping.

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summer tomatoes

Giant couscous & tomato salad with zhoug-style dressing

Zhoug is a spicy, bright green Middle Eastern sauce that gives a lovely herbal hit in this fresh salad.

SERVES 4 PREP 5 mins COOK 15 mins EASY V

4 large vine tomatoes, diced ½ red onion, finely chopped 150g giant couscous or fregola For the zhoug-style dressing 1 /2 small bunch of coriander, roughly chopped

handful of parsley leaves, roughly chopped 1 lemon, juiced 2 green chillies, chopped 1 garlic clove, roughly chopped ½ tsp ground cumin ½ tsp caster sugar 3 tbsp olive oil

1 Put the tomatoes and onion in a large bowl with 1/2 tsp sea salt.

Toss and leave to sit.

2 Cook the couscous in a pan of boiling salted water for 8-10 mins until tender (don’t overcook it – you want it a bit under so it can soak

up the juices from the tomato), then drain really well.

Cool for 10 mins then toss with the tomato and onion mixture.

3 Blend all the dressing ingredients with 1 tbsp water and 1/2 tsp sea salt until smooth. Drizzle some over the couscous, then serve the rest on the side for people to help themselves.

GOOD TO KNOW vegan • vit c • 1 of 5-a-day PER SERVING 222 kcals • fat 9g • saturates 1g • carbs 26g • sugars 5g • fibre 6g • protein 6g • salt 1.3g

twist

You can use any large grain instead of the couscous – pearl barley, spelt or cracked bulgur wheat would all work well.

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Spinach filo spiral pie

These impressive-looking spirals are a take on Greek spanakopita.

They make a delicious lunch served with a side salad.

SERVES 4-6 PREP 30 mins COOK 25 mins EASY V

300g baby spinach 50g salted butter, melted, plus a knob for frying 1 large onion, finely chopped 200g feta, crumbled 7 shop-bought filo sheets 1 tbsp nigella seeds

twist

Add a drained and chopped jar of artichoke hearts and a few olives instead of the feta, and use olive oil instead of butter to make a vegan pie.

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1 Heat a large non-stick pan over a medium heat. Tip in the spinach and cook, stirring, until wilted (you won’t need any oil or water as it will steam in its own moisture).

Leave to cool a little, then tip into a clean tea towel and squeeze out as much water as possible. Chop and put in a bowl.

2 Heat the knob of butter in a non-stick frying pan. Add the onion and cook for about 10 mins until softened. Tip into the bowl with the spinach, then stir in the feta using a fork until fully combined. Taste for seasoning.

3 Heat the oven to 190C/170C fan/ gas 5. Brush a 24 x 4cm deep metal pie dish with some of the butter.

4 Lay a filo sheet on your work surface. Brush with some of the melted butter, then spread about 2 tbsp of the filling in a line along the longest edge of the pastry.

Roll loosely into a long sausage (don’t roll it too tight as this might cause the pastry to split), then coil the pastry and put in the centre of the tin.

5 Repeat with the rest of the pastry and filling, arranging the coils around the central one. Brush the tops with more butter, then sprinkle with the nigella seeds. Bake for 25-30 mins until golden and crisp.

GOOD TO KNOW calcium • 1 of 5-a-day PER SERVING (6) 311 kcals • fat 16g • saturates 9g • carbs 31g • sugars 4g • fibre 2g • protein 11g • salt 1.3g

summer spinach Spinach with chickpeas, pine nuts & raisins This easy spiced recipe makes a lovely side dish to complement Spanish-style chicken dishes.

SERVES 4 as a side PREP 5 mins COOK 10 mins EASY V

2 tbsp olive oil, plus a drizzle 1 large long shallot, sliced

2 garlic cloves, crushed ½ tsp ground cumin ½ tsp smoked paprika 400g can chickpeas, drained 4 tbsp golden or flame raisins 200g spinach 2 tbsp toasted pine nuts

Heat the olive oil in a large non-stick pan. Add the shallot and garlic, and cook until softened.

Add the spices, chickpeas and raisins, and cook for 2 mins. Tip in the spinach and cook until just wilted. Stir in the pine nuts and serve with an extra drizzle of oil.

GOOD TO KNOW vegan • folate • 2 of 5-a-day • gluten free PER SERVING 280 kcals • fat 13g • saturates 1g • carbs 30g • sugars 21g • fibre 5g • protein 8g • salt 0.1g

twist

Use blanched toasted almonds instead of pine nuts.

Spanish smoked almonds would also be lovely in this.

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Courgette & cheddar cornbread

This is great served with a spicy chilli or toasted for breakfast and served with poached eggs and grilled tomatoes.

CUTS INTO 10 PREP 10 mins COOK 40 mins EASY V

75g butter, melted, plus extra for the tin 75g strong white bread flour 150g instant polenta 1 tbsp baking powder 3 eggs 350ml whole milk 100g mature cheddar, grated 2 small or 1 medium courgette (about 200g), trimmed and roughly grated

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1 Heat the oven to 220C/200C fan/ gas 7. Butter a 900g loaf tin and line with a wide strip of baking parchment. Mix the flour, polenta and baking powder in a bowl with 1 tsp of salt.

2 Whisk the eggs, milk and melted butter in a jug. Pour into the dry ingredients and mix together.

Stir in the cheese and courgettes.

It will be quite runny at this stage but don’t worry, as the polenta gradually swells and soaks up the liquid in the oven.

3 Pour into the prepared loaf tin and bake for 15 mins, then turn the oven down to 200C/180C fan/gas 6 and cook for another 25-30 mins or until

a skewer inserted in the middle of the loaf comes out clean (you can cover the top loosely with foil if starts to get dark too quickly).

4 Leave to cool completely in the tin, then turn out and slice.

PER SERVING 224 kcals • fat 13g • saturates 7g • carbs 18g • sugars 2g • fibre 1g • protein 8g • salt 1.3g

twist

For a cornbread with a kick, add a chopped red chilli or good pinch of dried chilli flakes along with the courgettes.

summer courgettes

Grilled courgette & halloumi salad with caper & lemon dressing

Dress the salad while everything is still fairly warm, then the courgettes will soak up all the zingy flavours.

SERVES 4 PREP 10 mins COOK 20 mins EASY V

Shoot director CLOE-ROSE MANN | Food stylist ROSIE REYNOLDS | Stylist SARAH BIRKS

10-12 baby courgettes, halved lengthways 1 tbsp olive oil 225g block halloumi, thinly sliced (about 16 slices) For the dressing 1 long shallot, finely chopped 1 red chilli, finely chopped 1 garlic clove, crushed 1 lemon, zested and juiced 2 tbsp capers 3 tbsp olive oil

1 Put all the dressing ingredients in a bowl with 1 tbsp cold water and season with a pinch of salt.

Mix together and set aside.

2 Put the courgettes in a large bowl and drizzle with the oil. Add a pinch of salt, then toss.

3 Heat a griddle pan to high and add the courgettes, cut-side down (it’s best to do this in batches).

Cook for 4-5 mins until char marks appear and the flesh softens, then flip over and cook for another 3 mins. Remove to a shallow bowl and cover with foil to keep warm.

4 Meanwhile, heat a separate large non-stick frying pan and add the halloumi. Cook for a few minutes until golden on both sides.

5 Arrange the courgettes and halloumi on a large plate or platter, then spoon over the dressing.

GOOD TO KNOW calcium • folate • vit c • 1 of 5-a-day • gluten free PER SERVING 311 kcals • fat 25g • saturates 11g • carbs 4g • sugars 4g • fibre 2g • protein 16g • salt 2g

twist

For a vegan salad, toss chunks of ciabatta in olive oil and bake until crisp instead of using the halloumi.

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AUTUMN’S BOUNTY

Get the best from spinach, tomatoes and courgettes with recipes that take inspiration from around the globe recipes CHARLOTTE PIKE photographs WILL HEAP

Malfatti

Make our take on Tuscan malfatti – spinach and ricotta dumplings that look a bit like large, roughly formed gnocchi.

SERVES 4 PREP 20 mins COOK 15 mins EASY V

1 tbsp olive oil 500g fresh or frozen spinach (see tip, right) 250g ricotta 50g fresh breadcrumbs 50g finely grated parmesan or vegetarian alternative, plus extra to serve 2 large eggs, beaten 1 tbsp semolina or plain flour, plus extra for dusting nutmeg, for grating For the sage butter 60g butter 25g sage leaves

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1 Heat the oil in a large frying pan over a high heat and wilt the spinach, about 2-3 mins. Tip the spinach into a colander and press out any excess liquid using the back of a spoon. Leave to cool completely. Squeeze out any remaining liquid with your hands, then finely chop the spinach.

2 Tip the chopped spinach into a bowl with the ricotta, breadcrumbs and parmesan. Add the egg and semolina or flour. Season and grate over some nutmeg. Stir to form an evenly combined, sticky mixture.

3 Put a couple tablespoons of flour on a large tray and shake gently to spread the flour out. Spoon around 1 /2 tbsp of the spinach mixture onto the floured tray and roll into a ball.

Repeat with the rest of the spinach mixture, transferring the balls to a second clean baking tray as you go.

4 Heat the oven to 140C/120C fan/ gas 1. Bring a large pan of salted water to the boil. Drop in the malfatti (you may need to do this in batches) and simmer for 2 mins, or until they float to the surface.

Scoop the malfatti out with a slotted spoon and drain well. Transfer to an ovenproof serving dish and keep warm in the oven.

5 Make the sage butter by melting the butter in a small pan. Add the sage leaves and fry gently, stirring often until crisp. Pour the sage butter over the malfatti and top with more grated cheese.

GOOD TO KNOW calcium • folate • vit c • 1 of 5-a-day PER SERVING 395 kcals • fat 30g • saturates 16g • carbs 11g • sugars 2g • fibre 2g • protein 19g • salt 1g

tips

• Frozen spinach works well in this recipe, but make sure to defrost it �irst.

Squeeze out as much excess water as possible before combining the spinach with the other ingredients – there is no need to wilt it �irst.

• Malfatti can also be served with a rich tomato sauce instead of sage butter.

autumn spinach

Spinach & cheese pide

Pide are boat-shaped Turkish flatbreads that are filled and baked. Our version is made with spinach and goat’s cheese, ideal for a light lunch.

MAKES 4 PREP 20 mins plus 1 hr proving COOK 15 mins EASY V

300g strong white bread flour, plus extra for dusting 1 tsp fast-action dried yeast 1 tsp caster sugar 2 tbsp olive oil 1 egg, beaten For the filling 1 tsp olive oil 1 white onion, finely chopped 1 tsp whole cumin seeds 240g spinach 50g firm goat’s cheese, crumbled 2 tbsp chopped dill

1 Put the flour, yeast, sugar and 1 tsp sea salt in a large bowl and stir to combine. Stir in 80ml water and the oil to bring everything together into a firm, smooth dough (you may need to add a little more water). Tip the dough out onto a lightly floured work surface and knead for 5 mins until the dough is smooth and elastic.

Return to the bowl, cover and leave in a warm place to prove until it has doubled in size, about 1 hr.

2 Meanwhile, make the filling. Heat the oil in a frying pan over a medium heat and fry the onion for about 5 mins until translucent. Add the cumin and spinach, and continue to cook until the spinach has wilted and any liquid has evaporated – this will take about 5 mins. Remove from the heat and leave to cool.

3 When the dough has risen, heat the oven to 220C/200C fan/gas 7.

Turn the dough out onto a lightly floured work surface and divide

into four. Roll each piece into a ball, then each ball out into a rough oval, around 3-4mm thick. Transfer the dough ovals to a roughly 30 x 20cm non-stick baking tray.

4 Spoon the cooled spinach filling into the centre of each dough oval, leaving a 2cm border around the edge. Sprinkle the goat’s cheese and dill over the filling. Carefully fold the sides of the dough in by about 1cm so they slightly overlap the filling, and bring the ends together to form a point. The ends may need

to be slightly twisted and pressed down to fix them in place.

5 When all four pide are assembled, brush the dough with beaten egg.

Bake for 10-15 mins until the dough is golden brown and the filling is bubbling. Serve warm (any leftovers can also be eaten cold).

GOOD TO KNOW calcium • folate • 1 of 5-a-day PER SERVING 408 kcals • fat 11g • saturates 3g • carbs 61g • sugars 4g • fibre 4g • protein 15g • salt 1.5g

tip

You can leave out the dill if you prefer, or add a sprinkle of pul biber for a gentle hit of chilli.

APRIL 2021 bbcgoodfood.com 17

Tomato & coconut curry SERVES 4 PREP 15 mins COOK 25 mins EASY V

1 heaped tsp cumin seeds 1 heaped tsp coriander seeds 1 heaped tsp fennel seeds 2 tbsp sunflower or rapeseed oil 10 curry leaves 3 large onions, thinly sliced 1 heaped tsp black mustard seeds 1/2 tsp ground turmeric 1 tsp sea salt flakes 4 garlic cloves, crushed 1 green chilli, finely chopped 1kg large ripe tomatoes, cut into quarters

18 bbcgoodfood.com APRIL 2021

250g cherry or baby plum tomatoes 400ml can coconut milk 2 heaped tsp tamarind paste 2 heaped tsp brown or palm sugar cooked rice, to serve

1 Tip the cumin, coriander and fennel seeds into a large, dry frying pan set over a medium-high heat and toast until fragrant and lightly browned. Immediately remove from the heat, then roughly grind using a pestle and mortar or spice grinder.

2 Drizzle the oil into the pan. Add the curry leaves and sizzle for a minute, then add the onions. Fry for around 5 mins until lightly golden. Add the mustard seeds,

ground spice mixture, turmeric, salt, garlic and chilli, and fry for another couple of minutes. Tip in all of the tomatoes and fry for a further minute before adding the coconut milk, tamarind and sugar.

3 Simmer the curry for 25 mins until the tomatoes are really soft and the liquid has thickened a little.

Taste for seasoning, and add a little more salt or sugar if needed. Serve hot with the rice.

GOOD TO KNOW vegan • fibre • vit c • 2 of 5-a-day • gluten free PER SERVING 376 kcals • fat 24g • saturates 15g • carbs 29g • sugars 24g • fibre 9g • protein 6g • salt 1.3g

tip

If you like, fry some extra curry leaves in a little oil until crisp, and spoon these over the curry just before serving.

autumn tomatoes

Baked tomatoes with feta & dukkah

You can make your own dukkah spice mixture for this using the recipe below, or buy a shop-bought version if you prefer.

Shoot director CLOE-ROSE MANN | Food stylist ROSIE REYNOLDS | Stylist SARAH BIRKS

SERVES 4 PREP 5 mins plus 1 hr proving COOK 25 mins EASY V

1kg mixture of medium and large ripe tomatoes 1 tsp caster sugar (optional) 4 tbsp extra virgin olive oil 150g feta, crumbled 4 tbsp dukkah (see below) parsley and mint leaves, to serve For the sesame flatbreads 500g strong white bread flour, plus extra for dusting 1 tsp fast-action dried yeast 1 tsp caster sugar 1 tsp fine sea salt 2 tbsp olive oil 2 tbsp sesame seeds For the dukkah 25g pistachios, shelled and roughly chopped 25g hazelnuts, skinned and roughly chopped 4 tsp sesame seeds 1 tsp coriander seeds 1 tsp cumin seeds 1 tsp caraway seeds

1 First, make the dukkah, stir the ingredients together and set aside.

For the flatbreads, stir the flour, yeast, sugar and salt together in a large bowl. Add 300ml lukewarm water and mix to form a soft, sticky dough. Tip the dough onto a lightly floured work surface and knead for 5 mins until the dough is smooth.

Return the dough to the bowl, cover and leave in a warm place to prove until doubled in size, about 1 hr.

2 Heat the oven to 220C/200C fan/ gas 7. Tip the risen dough out onto a lightly floured work surface and divide into four pieces. Roll each piece into a ball, then roll out each ball into a rough oval, around 4mm thick. Carefully transfer the dough

ovals to two large non-stick baking trays. Brush with the olive oil and sprinkle evenly with the sesame seeds. Bake for 15 mins until golden and firm to the touch. Transfer the baked flatbreads to a wire rack and leave to cool.

3 Heat the oven to 220C/200C fan/ gas 7. Cut the tomatoes in half through the equator and arrange in a large ovenproof dish, cut-side up.

Season with a pinch of sea salt, some black pepper and the sugar, if needed. Drizzle with the oil and sprinkle over the feta and dukkah.

4 Bake for 20-25 mins until the tomatoes are tender and juicy and the feta is golden, but not too dark.

Leave to rest for 5 mins, then scatter over the fresh herbs. Serve warm with the flatbreads alongside.

GOOD TO KNOW calcium • folate • fibre • vit c • iron • 1 of 5-a-day • gluten free PER SERVING 857 kcals • fat 35g • saturates 9g • carbs 104g • sugars 10g • fibre 8g • protein 27g • salt 3.2g

tip

To make this dish go further, add a head of broccoli or small head of cauli�lower, cut into �lorets, at the same time as the tomatoes.

APRIL 2021 bbcgoodfood.com 19

Courgette, tarragon & thyme galette

This easy pastry dish allows the courgette flavour to really shine.

SERVES 8 PREP 45 mins plus at least 30 mins chilling COOK 50 mins EASY V

For the pastry 350g plain flour, plus extra for dusting 1/2 tsp caster sugar 250g cold butter, cut into cubes For the filling 4 large red onions, sliced into 2-3mm-thick rounds 1 tbsp olive oil 1 tsp thyme leaves, plus extra for sprinkling 10g tarragon, leaves picked and roughly chopped 3 medium courgettes, sliced into 3mm-thick rounds 1 egg, beaten

1 To make the pastry, sieve the flour into a bowl and stir in a pinch of salt and the sugar. Rub the butter into the flour using your fingertips until the mixture resembles coarse breadcrumbs. Using a cutlery knife, stir in just enough cold water to bring the pastry together into a dough (you can use up to 5-6 tbsp).

Form the dough into a ball and flatten into a disc. Wrap and chill in the fridge for 30 mins.

2 For the filling, cook the onions with the oil and thyme leaves in a frying pan over a medium heat for 20 mins until the onions have softened and are translucent but not coloured. Season, remove from the heat and leave to cool.

3 Heat the oven to 200C/180C fan/ gas 6. Roll the chilled pastry out on a lightly floured surface into a large rectangle, around 3mm thick.

Transfer the pastry rectangle to a large baking tray, spoon the onion filling into the centre and spread it out evenly, leaving a 5cm border around the edges. Sprinkle over the tarragon, then arrange the courgette slices over the onions in overlapping rows. Season the courgettes and sprinkle with some extra thyme.

4 Fold the sides of the pastry over so they’re overlapping the edge of the filling, leaving the middle exposed.

Gently press the pastry folds down at the corners to secure them, then 20 bbcgoodfood.com APRIL 2021

brush the pastry with the beaten egg. Bake the galette for 40-50 mins until the pastry is golden brown and the courgettes are soft and slightly golden. Leave to cool and firm up for a few minutes before serving.

Will keep chilled for up to three days. Leave to cool first.

GOOD TO KNOW 2 of 5-a-day PER SERVING 477 kcals • fat 29g • saturates 17g • carbs 44g • sugars 9g • fibre 5g • protein 8g • salt 0.7g

tips

• Try sprinkling 100g grated cheddar over the onions before topping with the courgettes.

Tomatoes or wilted spinach would also be good additions – spoon them over the onions before adding the courgettes.

• To make it vegan, omit the egg wash and use ready-made pastry. Most of them use vegetable fat rather than butter (check the label).

autumn courgettes

Stuffed baked courgettes with garlic & herb crumbs & pine nuts These courgettes make a meal on their own with a dressed salad, or a great side with grilled salmon or roast chicken or lamb. If you like, reduce the amount of garlic for a more gentle flavour.

SERVES 4 PREP 20 mins COOK 25 mins EASY V

4 medium courgettes, halved lengthways 3 garlic cloves, crushed 100g fresh breadcrumbs 1 lemon, zested 3 tbsp extra virgin olive oil 4 tbsp finely chopped oregano large pinch of thyme leaves 30g pine nuts

1 Heat the oven to 220C/200C fan/ gas 7. Carefully scoop out and discard the watery core from the courgettes using a teaspoon, leaving a 1cm border. This should give you a ‘boat’ shape for the filling.

2 Put the garlic, breadcrumbs, lemon zest, olive oil, oregano, thyme and a pinch of sea salt in a medium bowl and stir to combine.

3 Carefully spoon the filling into the hollowed-out courgettes. Sprinkle the pine nuts on top and bake for 18-25 mins until the courgettes are tender and the crumbs golden.

GOOD TO KNOW vegan • healthy • vit c • 1 of 5-a-day PER SERVING 223 kcals • fat 15g • saturates 2g • carbs 14g • sugars 3g • fibre 3g • protein 7g • salt 0.3g

tip

The �illing can be varied depending on your tastes.

Try adding 50g grated parmesan (or a vegetarian alternative), or two anchovy �illets, �inely chopped. You could also add chopped parsley for an extra bit of freshness.

APRIL 2021 bbcgoodfood.com 21

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Terms & conditions *Lines open 9am – 8pm 7 days a week. Calls cost 7p per minute plus your network access charge. **Please add £4.99 p&p per order. Items will be despatched from April 2021 onwards. All other orders will be acknowledged by letter or email, advising despatch date. Offer closes 29/04/2021. Please note your contract for supply of goods is with Thompson & Morgan, Poplar Lane, Ipswich IP8 3BU.Terms and conditions available on request. All offers subject to availability. We reserve the right to substitute varieties if necessary. Images for illustrations purposes only. Savings are based on multiples of the cheapest pack size. Regretfully we are unable to ship live plants to the following areas: HS, IV41-IV49, IV51, IV55-56, KW15-KW17, PA34, PA41-48, PA60-PA78, PA80, PH40-PH44, TR21-TR25, ZE1-ZE3. We are also unable to ship seeds or plants to EU countries and Northern Ireland.

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