eat well, feel great your 7-day Summer Diet Plan EXCLUSIVE with
June 2022
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2 bbcgoodfood.com JUNE 2022
welcome
feel great for
summer
Rebalance and rejuvenate with our Summer Diet Plan. Whether your aim is to lose weight, cut back on sugar or simply boost energy and clear your mind, this plan is for you. Discover over 20 brand-new recipes, expertly designed to support your well-being. Start the day with recipes like vegan pancakes with strawberries (p6) and one-pan eggs & peppers (p7), bring excitement to lunchtime with black bean soup (p12) or chicken skewers with broad bean hummus (p8), then look forward to miso steak with noodle salad (p13) or quinoa salad with shredded greens & raisins (p20) for your evening meal. Look out for a new Healthy Diet Plan recipe every month in Good Food and browse our previous recipes at bbcgoodfood.com/healthy-diet-plan. Wishing you health and happiness, Tracey Raye, health editor
healthy diet plan
contents 4 6 8
HOW TO USE YOUR PLAN More about our Diet Plan, plus a seven-day menu for two
15 16 23
OUR VEGETARIAN PLAN A seven-day plan designed for meat-free eating
ENERGY-BOOSTING BREAKFASTS Start the day right with nutritious, filling meals SATISFYING LUNCHES AND SUPPERS Wholesome midday meals and dinners packed with veg and protein
VEGETARIAN MAINS Lunches and dinners for veggies to add to the plan SNACK TIME Nibbles to keep you going between meals or when you need a boost
Nutritional advice Kerry Torrens Recipes Sara Buenfeld Photographs Mike English Shoot director Freddie Stewart Food styling Lottie Covell, Octavia Squire, Katie Marshall Styling Max Robinson Designers Freddie Stewart, Lara Evans Group content & production manager Stella Papamichael Deputy content & production manager Fiona Forman Chief sub Dominic Martin Senior sub-editor Sarah Nittinger Sub-editor Hannah Guinness Food director Cassie Best Group magazines editor Keith Kendrick Group editor-in-chief Christine Hayes
JUNE 2022 bbcgoodfood.com 3
healthy diet plan
how to use the plan Developed by food writer Sara Buenfeld with advice from registered nutritionist Kerry Torrens, these recipes will help boost your overall well-being this summer WHAT MAKES THE PLAN HEALTHY?
Achieving the right nutrition through a healthy, balanced diet can help improve your mood, support energy levels and help you think more clearly. Our plans are packed with colourful fruit and vegetables and include the right quantities of them to ensure you get all of your five-a-day. We’ve also made good use of minimally processed ingredients and foods that provide you with healthy fats, lean proteins and slow-release carbs in the form of fibre-rich wholegrains and pulses, plus fermented foods like live yogurt. A combination of these are associated with several positive health effects, including healthier digestion, a stronger immune system and an overall better mindset, so you can expect to feel more energised, brighter and sharper. Our recipes have been analysed without additional salt. Spices and herbs provide layers of flavour, but if you feel the need to season, do so in moderation. This seven-day plan aims to provide between 1200 and 1500 calories per day, which is likely to create a moderate shortfall, allowing for steady, controlled weight loss where desired. We’re sure you won’t feel hungry, however, if weight loss isn’t your goal or your lifestyle requires a higher calorie intake, find snack ideas on page 23 and at bbcgoodfood.com/hdp-snacks.
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As with any lifestyle or diet change, we encourage you to speak to your GP if you have any concerns or health issues before following any of our plans. The secret to success is preparation, so we suggest using the Saturday before starting the plan to shop for ingredients and do some food prep. We’ve also cut down the time you’ll spend in the kitchen as the majority of our mains serve four, which means two people can eat well with minimum effort for lunch or dinner on another day. If you’re vegetarian, turn to page 15 to discover a plan with additional recipes that will replace our meat-based dishes. For our vegan plan, visit bbcgoodfood. com/vegan-healthy-diet-plan. WHAT TO EAT WHEN YOU EXERCISE
Staying active is key for overall physical and mental well-being. We’ve highlighted recipes that are especially useful if you follow an exercise plan – just look for the shoe symbol above. For resistance training, protein is key to supporting muscle repair, and for cardio and endurance training, you’ll need energising carbs to replenish glycogen stores, as well as protein to aid recovery. It’s also important to stay hydrated. For more information on the benefits of exercise, go to bbcgoodfood.com/ howto/guide/active-diet-plan.
tip If you’re inspired to follow this plan long-term, look out for a new recipe in every issue of BBC Good Food, so you can feel great all year long. Find even more recipes at bbcgoodfood. com/healthydiet-plan-extrarecipes.
Scan the QR code to access even more Healthy Diet Plan content, including shopping lists and our exclusive online vegan plan
your 7-day Summer Diet Plan for two SUNDAY
One-pan eggs & peppers, p7
Black bean soup with chunky raita, p12
Chicken skewers with broad bean hummus, p8
MONDAY
Vegan strawberry pancakes, p6
Chicken skewers with broad bean hummus, p8
Wild salmon with radish & orange slaw, p10
TUESDAY
Vegan strawberry pancakes, p6
Wild salmon with radish & orange slaw, p10
Quinoa with roast asparagus, eggs & capers, p9
WEDNESDAY
Orange & dark chocolate yogurt bowls, p7
Black bean soup with chunky raita, p12
Quinoa with roast asparagus, eggs & capers, p9
THURSDAY
DINNER
Orange & dark chocolate yogurt bowls, p7
Miso steak with noodle salad, p13
Fragrant biryani with coriander cod, p11
FRIDAY
LUNCH
One-pan eggs & peppers, p7
Fragrant biryani with coriander cod, p11
Pork with cucumber & apricot couscous, p14
SATURDAY
_British Association for Nutrition and Lifestyle Medicine (BANT).
Kerry Torrens is a qualified nutritionist registered with the
BREAKFAST
Orange & dark chocolate yogurt bowls, p7
Miso steak with noodle salad, p13
Pork with cucumber & apricot couscous, p14
JUNE 2022 bbcgoodfood.com 5
off to a good start Three delicious breakfasts to keep you fuelled till lunchtime Vegan strawberry pancakes We’ve used soy milk and yogurt here, but go for a plant milk that’s fortified with nutrients such as calcium – or feel free to use regular milk, if you’d prefer. SERVES 2 (makes 6 pancakes) PREP 10 mins COOK 8-10 mins EASY V FIBRE
1 OF 5-A-DAY
FOLATE
115g wholemeal spelt flour 1 tsp baking powder 1 tsp cinnamon 150ml fortified soya milk 240g soya yogurt 1 tsp vanilla extract drop of rapeseed oil 200g strawberries, hulled and halved or quartered if large 2 tbsp chopped pecans a few small mint leaves, optional
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1 Mix the flour with the baking powder and cinnamon in a bowl using a balloon whisk. In a jug, whisk together the milk, 2 tbsp of the yogurt and vanilla extract, then whisk this into the dry ingredients to make a thick batter. 2 Rub the oil around the pan using kitchen paper, then set the pan over a medium heat. Spoon in 11/2 tbsp batter in three or four places to make small pancakes. Cook over a low heat for 1-2 mins until set, and bubbles appear on the surface, then turn the pancakes using a palette knife. Cook for another 1-2 mins until golden and cooked through. Repeat with the remaining batter to make 6 pancakes in total. 3 Serve 3 pancakes per person topped with the remaining yogurt, berries, pecans and mint leaves. GOOD TO KNOW vegan • healthy • calcium • folate • fibre • vit c • iron • 1 of 5-a-day PER SERVING 453 kcals • fat 19g • saturates 4g • carbs 46g • sugars 11g • fibre 13g • protein 16g • salt 0.9g
breakfasts
One-pan eggs & peppers
tip
Eggs with antioxidant-rich tomatoes make this a healthy and great-tasting choice for breakfast. It would make a lovely supper, too. Eggs are a good source of leucine, an amino acid that helps energy production, so this will keep you on form right up until lunchtime.
MAKE IT VEGAN Omit the eggs in the recipe and replace with slices of tofu.
SERVES 4 PREP 10 mins COOK 25 mins EASY V FIBRE
4 OF 5-A-DAY
LOW CAL
1 tbsp olive oil 2 onions (320g), halved and thinly sliced 1 orange pepper, halved, deseeded and sliced 1 red chilli, deseeded and sliced 400g can chopped tomatoes 2 tbsp tomato purée 2 tsp vegetable bouillon powder 1 tsp dried oregano 1 tsp smoked paprika, plus a little for sprinkling 2 x 400g cans chickpeas 4 eggs 2 x 120g pots bio yogurt 2 garlic cloves, finely grated 4 tbsp chopped parsley
Orange & dark chocolate yogurt bowls These delicious yogurt bowls have a secret layer of creamy cholesterolbusting oats cooked in soya milk to make them more substantial. Citrus fruits are rich in collagensupportive vitamin C, so are great for skin health and elasticity. SERVES 2 PREP 10 mins COOK 8 mins EASY V FIBRE
1 OF 5-A-DAY
FOLATE
80g porridge oats 640g unsweetened fortified soya milk 2 x 120g pots bio yogurt or soya yogurt 2 oranges, peeled and chopped 16g pecans or walnuts, chopped 10g grated dark chocolate sprinkling of ground cinnamon
1 Heat the oil over a medium heat in a large deep frying pan with a lid. Stir in the onions, then cover and leave to cook for 5 mins. Remove the lid and give the onions a stir – they should have softened and be starting to brown in places. Stir in the pepper and chilli, and cook for 2 mins, then tip in the tomatoes, tomato purée, bouillon, oregano, paprika and chickpeas, along with their liquid. Cover and turn the heat down to a simmer for 15 mins. 2 Create two dips in the mixture with a spoon and crack 2 eggs into them. Cover and cook over a low heat for about 5 mins, until just set. 3 Meanwhile, stir the yogurt with the garlic in a small bowl and sprinkle with paprika. Serve half the chickpea mixture with the cooked eggs. Serve half the yogurt on the side and sprinkle with half the remaining parsley and a little paprika. Cool and chill the remainder. Will keep covered in the fridge for five days. Reheat the chickpeas in a small pan with a dash of water, and cook the remaining eggs in it, as above, then serve. GOOD TO KNOW healthy • low cal • calcium • fibre • vit c • iron • 4 of 5-a-day PER SERVING 384 kcals • fat 13g • saturates 3g • carbs 38g • sugars 17g • fibre 11g • protein 23g • salt 1.3g
1 Tip the oats into a pan and pour in the soya milk. Stir over a medium heat for 5-8 mins until the oats are cooked and the mixture thickens slightly. Pour into two bowls and allow to cool for a few minutes to thicken further. 2 Smooth the yogurt over the top to completely cover the porridge, then top with the oranges, nuts, chocolate and cinnamon. GOOD TO KNOW vegan • calcium • folate • fibre • vit c • 1 of 5-a-day PER SERVING 440 kcals • fat 19g • saturates 4g • carbs 42g • sugars 14g • fibre 9g • protein 20g • salt 0.3g
tip Don’t be tempted to remove all the pith from the oranges – it’s loaded with fibre, vitamin C and immune-supportive flavonoids.
JUNE 2022 bbcgoodfood.com 7
easy suppers & lunches All these recipes serve four people, so for two following the plan, leftovers will keep as another lunch or dinner for later in the week
Chicken skewers with broad bean hummus Frozen broad beans make a great replacement for chickpeas in this hummus. People often forget that frozen, dried and canned fruit and veg all count towards your five-a-day. These skewers can also be barbecued if the sun is shining. SERVES 4 PREP 25 mins COOK 15 mins EASY FIBRE
3 OF 5-A-DAY
LOW CAL
For the skewers 1 tbsp olive or rapeseed oil 2 tsp dried oregano 1 tsp smoked paprika 2 tsp lemon juice 1 garlic clove, finely grated 4 skinless chicken breast fillets (about 650g), cubed
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For the hummus 640g frozen baby broad beans 2 garlic cloves 2 tbsp lemon juice 2 tbsp tahini 1 tbsp ground coriander 1 tsp ground cumin For the salad 2 red onions, chopped 1 tbsp lemon juice 4 vine tomatoes, sliced 200g cucumber, halved and sliced
1 Mix the oil, oregano, paprika, lemon juice and garlic in a bowl with some black pepper and a pinch of salt, then add the chicken and toss well. Thread the chicken onto four metal skewers and set aside. For the salad, mix the onions and lemon juice in a bowl and set aside. 2 To make the hummus, boil the broad beans in 300ml water for 5 mins, then scoop out of the pan,
reserving the water. Tip the beans into a bowl with the rest of the ingredients, and blitz using a hand blender with up to 150ml of the cooking water until smooth. 3 Heat the grill to high and cook the chicken skewers for 4-5 mins on each side, or until cooked through. Meanwhile, finish preparing the salad. Toss the tomatoes and sliced cucumber with the lemon-soaked onions. Serve halve the hummus with two skewers of chicken and half the salad. The remainder will keep in the fridge for up to two days. GOOD TO KNOW low fat • low cal • calcium • folate • fibre • vit c • iron • 3 of 5-a-day • gluten free PER SERVING 475 kcals • fat 12g • saturates 2g • carbs 27g • sugars 9g • fibre 19g • protein 56g • salt 0.2g
tip Cooking for one? Our recipes are scalable, meaning you can easily halve or double the ingredients to accommodate more or fewer people.
mains
Quinoa with roast asparagus, eggs & capers This filling veggie salad packs in all of your five-a-day, as well as providing vitamin C and iron. Asparagus is rich in folate, too, which has been shown to support healthy cognitive function. SERVES 4 PREP 20 mins COOK 30 mins EASY V 5 OF 5-A-DAY
VIT C
IRON
1 tsp olive oil 500g asparagus (2 bunches), ends trimmed if tough and halved if very long 3 courgettes (about 500g), thickly sliced 2 red onions, halved then cut into chunks 150g quinoa 4 eggs 400g can borlotti beans, drained 2 ready-cooked beetroot (about 200g), diced For the dressing 3 tbsp extra virgin olive oil 1 tbsp balsamic vinegar 4 tbsp chopped dill 1 tbsp baby capers
1 Heat the oven to 200C/180C fan/ gas 6. Rub the oil on your hands then use them to toss and coat the asparagus, courgettes and onions (you shouldn’t need more than 1 tsp oil). Spread the veg out between two baking sheets, then roast for 20-25 mins until tender and starting to colour.
2 Meanwhile, boil the quinoa in plenty of water for 20 mins until tender. Leave for 5 mins, then drain well and tip into a large bowl. Boil the eggs for 7 mins in another pan. Run the eggs under the cold tap, then peel off the shells and halve. 3 For the dressing, mix the olive oil, vinegar, 3 tbsp of the dill and the capers. Add half to the quinoa along with the beans, roasted courgettes and onions. Toss well, then pile onto a platter and top with the asparagus and halved eggs, scatter over the beetroot but try to avoid staining the eggs pink. Add the last of the dressing and dill. Serve half and chill the rest for another day. Will keep covered and chilled for two days. GOOD TO KNOW healthy • low cal • folate • fibre • vit c • iron • 5 of 5-a-day • gluten free PER SERVING 458 kcals • fat 18g • saturates 3g • carbs 43g • sugars 14g • fibre 15g • protein 24g • salt 0.4g
JUNE 2022 bbcgoodfood.com 9
Wild salmon with radish & orange slaw We should eat oily fish at least once a week as it supplies omega-3 fatty acids which can help to alleviate inflammatory conditions, as well as reduce the risk of heart problems and keep skin healthy. SERVES 4 PREP 25 mins COOK 15 mins MORE EFFORT OMEGA 3
1
GLUTEN FREE
FIBRE
/2 tsp smoked paprika 1 /2 tsp cumin seeds 1 /4 tsp ground cinnamon 1 /4 tsp orange zest 4 wild salmon fillets (140g each)
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For the radish slaw 600g baby potatoes 2 red peppers, halved and deseeded 1-2 green chillies, deseeded and finely chopped 11/2 tbsp extra virgin olive oil 2 tbsp each lemon juice and zest 4 spring onions, finely sliced 320g radishes, thinly sliced 12 kalamata olives, quartered 2 small oranges, peeled and chopped (leave the pith on) 5 tbsp chopped mint
1 Mix the paprika, cumin seeds, cinnamon and orange zest, then rub the mixture over the salmon fillets. 2 Boil the baby potatoes whole in their skins for 15 mins until tender. Drain, then thickly slice.
3 Heat the grill to high and grill the peppers for 5 mins on each side or until cooked through and charred, then peel off their blistered skins and dice the flesh. Put in a bowl with the chillies, olive oil, lemon juice and zest, spring onions, radishes and sliced potatoes. 4 Cook the salmon under the grill for 5 mins, skin-side up, then turn. If not already cooked, grill for a further 1-2 mins. (Wild salmon cooks much faster than farmed.) 5 Toss the olives, chopped orange and mint through the potatoes and serve half with half the salmon. Chill the remainder for another day. Will keep covered and chilled for up to two days. GOOD TO KNOW healthy • folate • fibre • vit c • omega-3 • 2 of 5-a-day • gluten free PER SERVING 465 kcals • fat 21g • saturates 4g • carbs 31g • sugars 11g • fibre 7g • protein 36g • salt 0.5g
mains
Fragrant biryani with coriander cod White fish is a great lean protein and useful source of harder-to-get nutrients such as iodine. SERVES 4 PREP 20 mins COOK 1 hr 15 mins MORE EFFORT CALCIUM
IRON
LOW FAT
2 large onions (320g), halved and sliced 2 tbsp olive or rapeseed oil 25g ginger, peeled and cut into thin matchsticks 1-2 red chillies, deseeded and sliced 2 tsp vegetable bouillon powder 250g brown basmati rice 11/2 tsp cumin seeds 1 /2 tsp ground cinnamon or half a cinnamon stick 3 cardamom pods, seeds removed and ground 320g baby spinach 120g pot plain bio yogurt 150g frozen peas 15g coriander, plus extra to serve
1 tbsp lemon juice 4 chunky cod loins (560g)
1 Heat the oven to 200C/180C fan/ gas 6. Put the onions, oil and ginger in a frying pan over a medium heat. Add 100ml water then cover, bring to a simmer and cook for 10 mins. Take off the lid, add the chillies and 1 tsp bouillon, then cook for 10 mins more – the water should evaporate. 2 Meanwhile, tip the rice into a saucepan, cover with 500ml cold water and stir in 1 tsp cumin seeds, the cinnamon, ground cardamom and the remaining 1 tsp bouillon. Bring to the boil, cover and simmer for 20-25 mins until the rice is cooked and the water absorbed. 3 Tip the onion mixture into a bowl and set aside. Put the spinach in the frying pan with the remaining 1/2 tsp cumin seeds and cook until the spinach has just wilted. Tip 1 tbsp of the onion mixture into a bowl with 1 tbsp of the yogurt and set aside. Tip half the cooked rice into an ovenproof pan that has a lid. Top with the wilted spinach, then half
the remaining onion mixture. Next stir the peas into the remaining rice, then spread this over in a layer, followed by the rest of the onion mixture, then the rest of the yogurt. Cover and bake for 15 mins. 4 Meanwhile, stir the coriander into the onion and yogurt mixture that was set aside in step 3 along with the lemon juice and 1 tbsp water. Blitz until smooth with a hand blender, then use this to coat the cod. After the biryani has been cooking for 15 mins, lay the cod on top along with the marinade. Cover and bake for another 15-18 mins until the fish flakes. Serve half topped with more coriander and chill the rest for another day. Will keep chilled for up to two days. Reheat in the microwave until piping hot. GOOD TO KNOW healthy • low fat • low cal • calcium • folate • fibre • vit c • iron • 2 of 5-a-day PER SERVING 488 kcals • fat 10g • saturates 2g • carbs 60g • sugars 10g • fibre 7g • protein 36g • salt 1.3g
tip For a budget-friendly option, swap the cod loins for haddock fillets.
JUNE 2022 bbcgoodfood.com 11
Black bean soup with chunky raita Spices add flavour and colour, but they also have health benefits. For example, it is thought that coriander may help to regulate cholesterol, while cumin has anti-inflammatory properties. SERVES 4 PREP 10 mins COOK 8-10 mins EASY V ❄ soup only 4 OF 5-A-DAY
VIT C
LOW CAL
1-11/2 tsp cumin seeds 2 tsp smoked paprika 2 tsp ground coriander 4 x 400g cans black beans 400g can chopped tomatoes 1 tbsp tomato purée 1 tbsp vegetable bouillon powder 3 large garlic cloves, finely grated 2 small avocados, chopped For the raita 200g cherry tomatoes, quartered, smaller ones halved 2 spring onions, finely chopped 2 tbsp lemon juice 2 x 120g pots bio yogurt 15g coriander, chopped, plus extra to serve
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1 Toast the cumin seeds briefly in a large saucepan over a medium heat. Spoon in the paprika and coriander, then tip in 2 1/2 cans of beans along with their liquid, the tomatoes, tomatoe purée, bouillon, garlic and 500ml water. Cover and leave to simmer for 15 mins. 2 Meanwhile, stir the ingredients for the raita together in a bowl. 3 Blitz the cooked beans using a hand blender until completely smooth, then stir in the remaining beans and return to the boil. Serve half and top with half the raita, a chopped avocado and some extra coriander. Leave the remaining soup to cool, then chill for another day. Will keep chilled for four days; the raita will keep for two days. Reheat the soup in a pan over a low-medium heat until piping hot. GOOD TO KNOW healthy • low cal • fibre • vit c • 4 of 5-a-day PER SERVING 485 kcals • fat 15g • saturates 4g • carbs 51g • sugars 13g • fibre 22g • protein 26g • salt 1.6g
tip MAKE IT VEGAN Use vegan bouillon powder and replace the yogurt in the raita with a plantbased alternative – we like coconut yogurt in this.
mains
tip Miso is a source of essential minerals such as copper, manganese and zinc, and is a useful source of various B vitamins, including folate. As a fermented food, miso provides the gut with beneficial bacteria that may promote gut health, known to be linked to our overall wellness.
Miso steak with noodle salad Red meat is rich in B vitamins and an easy-to-absorb form of iron that helps to boost energy levels. SERVES 4 PREP 10 mins COOK 10 mins EASY VIT C
3 OF 5-A-DAY
FIBRE
2 garlic cloves, crushed 1 tsp grated ginger 2 thick sirloin steaks (about 375g), trimmed of all visible fat, then cut into strips ½ tbsp brown miso paste For the noodle salad 320g long-stemmed broccoli, stems thickly sliced, florets left whole 3 nests wholemeal noodles (132g dry weight) 1 ½ tbsp brown miso paste 2 tbsp lemon juice 3 tbsp cider vinegar 3 tbsp finely chopped ginger 1 ½ tbsp olive oil 1 red onion, finely chopped 2 carrots (150g), cut into matchsticks
4 tomatoes, cut into wedges 1 tbsp toasted sesame seeds
1 For the salad, simmer the broccoli in a large pan of boiling water for 3-4 mins. Meanwhile, cook the noodles following pack instructions, then drain both and set aside. 2 For the dressing, whisk the miso paste in a large bowl with the lemon juice, vinegar, ginger and oil. Toss with the cooked broccoli, noodles, red onion, carrots and tomatoes. 3 For the steak, heat a wok or frying pan over a medium heat and briefly stir-fry the garlic and ginger until they begin to colour. Add the steak and stir-fry for a few minutes until brown. Pile half on top of the noodle salad. Add the miso to the wok with 2 tbsp water to lift the ginger and garlic from the pan, then spoon over the meat. Serve half and chill the rest for another day. Will keep chilled for two days. GOOD TO KNOW healthy • low cal • fibre • vit c • 3 of 5-a-day PER SERVING 396 kcals • fat 13g • saturates 4g • carbs 36g • sugars 10g • fibre 9g • protein 30g • salt 1.1g
JUNE 2022 bbcgoodfood.com 13
mains
Pork with cucumber & apricot couscous Aubergine skin is rich in protective anthocyanins which support our immune defences. Fresh apricots are a good source of beta-carotene, needed for the healthy functioning of many parts of the body. SERVES 4 PREP 20 mins COOK 40 mins MORE EFFORT 4 OF 5-A-DAY
FIBRE
IRON
30g fresh coriander 4 small garlic cloves, chopped 2 tsp sumac 1 tbsp olive oil 400g pork fillet 1 ½ tsp smoked paprika For the couscous drop of olive oil, for roasting 2 red onions, halved and sliced 1 aubergine, cut into 1cm cubes 200g wholemeal giant couscous
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small bunch of spring onions (about 100g), sliced 1 /2 large cucumber (about 320g), chopped 1 lemon, zested plus 2 tbsp juice 2 tbsp extra virgin olive oil 15g mint, leaves chopped 8 fresh apricots (about 320g) 25g toasted flaked almonds
1 Heat the oven to 190C/170C fan/ gas 5. Put the coriander in a small bowl with the garlic, sumac, 1 tbsp oil and 2 tbsp water, then blitz using a hand blender until smooth. Rub a quarter of it all over the pork, then put the pork on a large baking tray and sprinkle over the paprika. 2 For the couscous, rub a drop of oil over the red onions and aubergine, then scatter around the pork. (If your tray isn’t large enough, use two.) Roast for 25 mins. Check the pork and if it isn’t cooked but the vegetables are, then take the veg out of the oven and cook the pork
for another 10-15 mins until the juices run clear. 3 Meanwhile, cook the couscous following pack instructions, then drain and tip into a bowl with the remaining garlicky herb mixture. Add the spring onions, cucumber, lemon zest and juce, extra virgin olive oil and mint. Quarter and stone the apricots. If ripe, add to the salad bowl, but if a little firm, add to the tray in the oven first to cook for 10 mins until softened. 4 Set the pork aside to rest. Add the roasted red onions, aubergine, apricots and almonds to the couscous and toss everything together. Slice the pork, serve half with half the couscous, and chill the rest for another day to eat cold. Will keep chilled for two-three days. GOOD TO KNOW healthy • fibre • vit c • iron • 4 of 5-a-day PER SERVING 567 kcals • fat 17g • saturates 3g • carbs 60g • sugars 14g • fibre 11g • protein 37g • salt 0.2g
your 7-day vegetarian plan for two SUNDAY
One-pan eggs & peppers, p7
Veggie nuggets with summer slaw, p22
Sweet potato gnocchi, with tomato sauce, p21
MONDAY
One-pan eggs & peppers, p7
Veggie nuggets with summer slaw, p22
Quinoa salad with shredded greens & raisins, p19
TUESDAY
Vegan strawberry pancakes, p6
Three bean salad with mozzarella, p17
Gingery broccolifry with cashews, p20
WEDNESDAY
Vegan strawberry pancakes, p6
Quinoa salad with shredded greens & raisins, p19
Sweet potato gnocchi, with tomato sauce, p21
THURSDAY
DINNER
Orange & dark chocolate yogurt bowls, p7
Three bean salad with mozzarella, p17
Potato frittata with pepper salsa, p16
FRIDAY
LUNCH
Orange & dark chocolate yogurt bowls, p7
Potato frittata with pepper salsa, p16
Vegetarian pastitsio, p18
SATURDAY
BREAKFAST
Orange & dark chocolate yogurt bowls, p7
Gingery broccolifry with cashews, p20
Vegetarian pastitsio, p18
JUNE 2022 bbcgoodfood.com 15
meat-free meals These recipes, along with our breakfasts on page six, add up to a healthy vegetarian diet for seven days Potato frittata with pepper salsa Being one of the few food sources of vitamin D, eggs make a valuable contribution to a balanced diet. They’re also rich in phosphorus which, along with vitamin D, helps ensure strong, healthy bones. SERVES 4 PREP 10 mins COOK 25-30 mins EASY V FOLATE
FIBRE
3 OF 5-A-DAY
1kg even-sized potatoes, peeled and thinly sliced 8 eggs 2 red chillies, deseeded and finely chopped 3 garlic cloves, finely grated 4 handfuls of rocket For the salsa 1 tsp rapeseed oil, plus extra for the dish 2 red peppers, halved and deseeded 325g can sweetcorn, drained 1 red onion, finely chopped handful of basil (about 10g), roughly chopped ½ tsp lime zest and 1 tbsp juice
1 Heat the oven to 220C/200C fan/ gas 7. Boil the potatoes for 5 mins until just cooked, then drain. Meanwhile, beat the eggs in a bowl with the chillies, garlic and lots of black pepper. For the salsa, lightly oil the pepper halves and place cut-side down on a baking sheet.
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2 Stir the potatoes into the egg mixture, then tip into a shallow, lightly oiled ovenproof dish (ours was a deep 30cm dish). Cook in the oven with the peppers on the shelf above for 25-30 mins until the egg is set and starting to brown at the edges. 3 Meanwhile, tip the sweetcorn into a bowl with the onion and basil, and stir in the lime zest and juice. Peel the roasted peppers, dice the flesh, and add to make the salsa. 4 Serve half the frittata with half the salsa and half the rocket for two people. The remainder will keep chilled for up to three days. Serve cold or lightly warmed with the remaining salsa. GOOD TO KNOW healthy • low fat • low cal • folate • fibre • vit c • 3 of 5-a-day • gluten free PER SERVING 424 kcals • fat 12g • saturates 3g • carbs 53g • sugars 12g • fibre 9g • protein 22g • salt 0.4g
veggie mains
Three bean salad with mozzarella This makes quite a substantial salad that’s ideal for packing up to take to work or a summer picnic. SERVES 4 PREP 20 mins COOK 10 mins EASY V 5 OF 5-A-DAY
LOW CAL
VIT C
320g fine beans, ends trimmed and halved if large 4 carrots (320g), cut into slim batons 2 red onions, halved and sliced 400g can cannellini beans, drained 400g can red kidney beans, drained 320g mixed colour baby tomatoes (ours were red, yellow and orange), halved 15g basil leaves, roughly torn 120g vegetarian mozzarella, cut into cubes For the dressing 2 tbsp extra virgin olive oil 1-2 tbsp balsamic vinegar 2 garlic cloves, finely grated ½-1 tsp dried oregano
1 tsp dried English mustard powder 15 pitted kalamata olives (about 45g), sliced ½ tsp lemon zest and 2 tbsp juice
1 Boil or steam the beans and carrots for 8-10 mins until just tender. Put the sliced onions in a bowl and pour over boiling water. 2 Meanwhile, make the dressing. Mix all the ingredients together in a large bowl. 3 Tip the cooked beans and carrots into the dressing along with the drained onions, beans and tomatoes, toss well, then add the basil and toss again. Serve half, scattered with half the mozzarella and a grinding of black pepper, if you like. Will keep chilled for up to three days. GOOD TO KNOW healthy • low cal • calcium • folate • fibre • vit c • 5 of 5-a-day • gluten free PER SERVING 376 kcals • fat 15g • saturates 5g • carbs 33g • sugars 15g • fibre 17g • protein 17g • salt 0.8g
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Vegetarian pastitsio Our tasty and substantial pasta bake nods to the Greek favourite. However, budget-friendly lentils replace the meat and we have added a little balsamic vinegar instead of using wine. SERVES 4 PREP 25 mins COOK 1 hr 15 mins MORE EFFORT V CALCIUM
4 OF 5-A-DAY
FIBRE
2 large onions (330g), halved and sliced 1 tbsp olive oil 2 tsp vegetable bouillon powder 3 bay leaves 2 tbsp balsamic vinegar 2 garlic cloves, finely grated 1 tsp dried oregano 1 tsp ground cinnamon 250g penne 400g can chopped tomatoes 4 tbsp tomato purée 2 x 400g cans green lentils
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salad of tomatoes, onion and dill tossed with lemon and olives, to serve For the white sauce 500ml milk or plant-based milk 50g wholemeal flour 1 egg, separated 40g vegetarian feta, crumbled ½ tsp oregano
1 Heat the oven to 190C/170C fan/ gas 5. Put the onions and oil in a large saucepan with the bouillon, 2 of the bay leaves, the vinegar, garlic, oregano and cinnamon. Add a mug of water (about 250ml), then cover and simmer for 10 mins until soft. Uncover and cook for 10 mins more, stirring frequently. The water should evaporate after this time and the onions should be soft. 2 Meanwhile, cook the pasta in a large pan of boiling water following pack instructions, or for 10 mins until al dente. Drain and set aside. 3 Stir the tomatoes, tomato purée and the lentils, along with their
liquid, into the onions. Stir well, then cover and simmer for 5 mins. Remove the bay leaves. 4 To make the white sauce, pour the milk and 200ml water into a pan with the flour, whisk well to stop lumps forming and keep stirring until thickened, about 8-10 mins. 5 Stir the egg white into the pasta and spoon over the base of a baking dish. Top with the lentil mixture. Stir the egg yolk into the white sauce, then spoon on top of the lentils, scatter over the feta and oregano, then bake in the oven for 40 mins until bubbling. 6 Serve half with the tomato and onion salad, and chill the rest for another day. Will keep chilled for up to two days. Reheat in the microwave on plates until piping hot. GOOD TO KNOW healthy • low fat • calcium • fibre • vit c • 4 of 5-a-day PER SERVING 576 kcals • fat 11g • saturates 4g • carbs 85g • sugars 19g • fibre 18g • protein 27g • salt 1.5g
veggie mains
Quinoa salad with shredded greens & raisins
tip Just half an avocado counts as one of your five-a-day and they’re a great source of heart-friendly monounsaturated fat, vitamin E and potassium. The majority of the nutrients are found in the darker green flesh near the skin, so make the most of this, even if it means scraping the last bits out of the shell.
Rather than a grain, quinoa is a seed and a very good source of protein, containing all nine of the essential amino acids, as well as B vitamins and manganese, which help to promote bone health. SERVES 4 PREP 10 mins COOK 20 mins EASY V IRON
VIT C
LOW CAL
150g quinoa 3 tbsp balsamic vinegar 2 tbsp extra virgin olive oil 200g cavolo nero, shredded 1 red onion, finely chopped 1 green pepper, deseeded and chopped into small pieces 30g raisins 2 small avocados, chopped 40g vegetarian feta
1 Rinse the quinoa in a sieve under running water until the water runs clear, then cook for 20 mins following pack instructions. Leave to rest for 5 mins. Rinse again and drain well by pressing in the sieve. 2 Meanwhile, put the vinegar and oil in a large bowl, add the cavolo nero and massage in the dressing with your hands to soften it. 3 Add the quinoa, onion, pepper and raisins, then toss well. Spoon half onto plates, scatter over 1 chopped avocado, crumble in half the feta and toss. The remainder will keep chilled for up to three days. Top with the remaining avocado and feta, then serve. GOOD TO KNOW healthy • low cal • calcium • folate • fibre • vit c • iron • 2 of 5-a-day • gluten free PER SERVING 381 kcals • fat 20g • saturates 5g • carbs 35g • sugars 12g • fibre 9g • protein 11g • salt 0.4g
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Gingery broccoli-fry with cashews This is a bit like fried rice, but instead of rice, we’ve whizzed up broccoli instead which is rich in antioxidants. Ginger is thought to be good for the heart. To enjoy all the health benefits of veg at their peak, make this fresh each time, as veg starts to lose its vitamin C content if prepared too far ahead. SERVES 2 PREP 15 mins COOK 10 mins EASY V VIT C
4 OF 5-A-DAY
FOLATE
320g head of broccoli, stalks and florets separated 40g cashews, roughly chopped 1 tbsp sesame oil 15g ginger, finely sliced 1 small red onion, finely chopped 1 red pepper, deseeded and cut into thin strips 1 large carrot (160g), cut into thin strips 2 garlic cloves, thinly sliced 1 red chilli, deseeded and finely chopped, plus extra sliced, to serve 1 tbsp tamari
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1 lime, juiced and zested 7g chopped coriander, plus extra to serve 2 eggs, beaten
1 Blitz the broccoli stalks in a food processor until finely chopped. Add the florets and pulse again to achieve a rice-like texture. 2 Lightly toast the cashews in a wok or frying pan, then tip onto a plate and set aside. Heat the oil in a pan over a high heat and add the ginger, onion, pepper, carrot, garlic and chilli. Stir-fry for 2-3 mins until starting to brown, then put a lid on and cook for another 2 mins. 3 Add the broccoli and 3 tbsp water and stir-fry for 3 mins until all the veg is tender. Pour in the tamari, lime juice and zest and coriander, stir well, then pour in the eggs and stir-fry very briefly to just set. Serve with the cashews, extra coriander and extra sliced chilli scattered over, if you like. GOOD TO KNOW healthy • folate • fibre • vit c • iron • 4 of 5-a-day • gluten free PER SERVING 388 kcals • fat 21g • saturates 4g • carbs 22g • sugars 15g • fibre 13g • protein 20g • salt 1g
tip Chopping cruciferous veg enhances levels of beneficial compounds called glucosinolates which have cancerprotective properties.
veggie mains
Sweet potato gnocchi with tomato sauce Gnocchi is usually made with white potatoes, but they don’t count towards your five-a-day. Sweet potatoes do, but as the name suggests, they’re also high in natural sugars, so we’ve combined the two for a balanced combo. SERVES 4 PREP 40 mins COOK 1 hr 10 mins EASY V 2 OF 5-A-DAY
LOW FAT
VIT C
350g sweet potatoes 4 baking potatoes (950g) 200g wholemeal spelt flour, plus extra if needed For the tomato sauce 1 tbsp olive oil 4 garlic cloves, finely grated 1-2 fresh chillies, deseeded and finely chopped 600g large vine-ripened tomatoes, finely chopped 15g basil, half chopped 50g finely grated Italian-style vegetarian hard cheese
1 Heat the oven to 200C/180C fan/ gas 6. Put both types of potato on a baking tray, prick all over with a
fork, then bake for 50-60 mins until a knife easily slides into them. Cut all the potatoes in half to allow excess steam to escape as they cool. 2 Meanwhile, make the sauce. Heat the oil in a pan over a medium heat and fry the garlic and chillies until softened. Tip in the tomatoes, stir in half the chopped basil, then cover and leave to cook over a low heat for 20-30 mins to make a thick sauce. 3 When the baked potatoes are cool enough to handle, carefully peel and discard the skins, then mash well until smooth. Stir in the flour, then knead briefly with your hands to create a dough, adding a little extra flour if the mixture is sticky. 4 Halve the dough, then wrap one half and put in the fridge for another day. Will keep chilled for up to three days. Quarter the remaining dough, then roll each piece into a sausage about 28cm long and cut into even bite-sized chunks. Lightly press using the back of a fork to create ridges, if you like, then set aside, spaced apart.
5 Bring a large pan of water to the boil, then drop in the gnocchi and cook for 2-4 mins until they rise to the surface, then scoop out using a slotted spoon. Don’t let them overcook or they’ll fall apart. Toss with half the tomato sauce, tear in half the remaining basil, and scatter over half the cheese. The remainder will keep chilled for up to three days. Make the rest of the gnocchi as decribed in step 4, then reheat in the sauce and serve as above with the remaining basil and cheese. GOOD TO KNOW healthy • low fat • fibre • vit c • 2 of 5-a-day PER SERVING 507 kcals • fat 9g • saturates 3g • carbs 85g • sugars 16g • fibre 13g • protein 16g • salt 0.3g
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veggie mains
Veggie nuggets with summer slaw A couple of these little nuggets made with protein-rich quinoa and peanut butter make a lovely snack as well as a filling meal. We have used gut-friendly bio yogurt in the slaw which is much healthier than using traditional mayo. SERVES 4 PREP 35 mins COOK 40 mins EASY V VIT C
FIBRE
IRON
100g quinoa 2 onions (320g), very finely chopped 2 tbsp olive oil 2 x 400g cans black beans, drained 2 tsp dried oregano 31/2 tbsp crunchy peanut butter 3 tbsp parsley, chopped
1 tsp vegetable bouillon powder 2 eggs, beaten For the coleslaw 90g pot bio yogurt 1 tsp English mustard powder 1 tsp apple cider vinegar 1 carrot (150g), coarsely grated 1 red pepper, deseeded and finely chopped 1 very small onion, finely chopped 320g white cabbage, finely shredded 4 tbsp chopped coriander
1 Boil the quinoa for 20 mins following pack instructions, leave to stand for 5 mins, then drain well. Meanwhile, fry the onion in 1 tbsp oil over a medium-low heat for 5 mins with the lid on the pan, then uncover and fry for 5 mins more until soft and starting to colour. Take off the heat, stir in the black beans, oregano, peanut butter, parsley and bouillon, then mash
everything together with a potato masher to crush the beans. Add the quinoa and eggs and mix well. 2 Heat the remaining 1 tbsp oil in a large non-stick frying pan then, using a measuring tablespoon, scoop rounded spoonfuls of the mixture and add to the pan, spaced apart. Cook for about 2-3 mins each side until the nuggets are browned. Cook half the mixture and save the remainder for another day. Will keep chilled for up to three days. 3 To make the coleslaw, put the yogurt, mustard powder and vinegar in a bowl, stir together to make a dressing, then add the vegetables and coriander and toss well. Serve half the coleslaw with two portions of the nuggets. The remainder will keep chilled for up to three days. GOOD TO KNOW healthy • folate • fibre • vit c • iron • 4 of 5-a-day PER SERVING 501 kcals • fat 19g • saturates 4g • carbs 51g • sugars 17g • fibre 19g • protein 23g • salt 0.6g
tip Peanuts are nutrient-rich and provide a number of minerals including magnesium, iron and zinc.
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snacks
mind the gap Try these nibbles for an afternoon pick-me-up or to refuel after exercise Spicy microwave popcorn Enjoy a weekend snack that’s healthier than a bag of crisps. Sesame oil adds flavour and helps the spices stick, but you can use olive or rapeseed oil instead. SERVES 6 PREP 5 mins COOK 5 mins EASY V VEGAN
LOW CAL
GLUTEN FREE
50g corn kernels 1 tbsp sesame oil 1 tsp garlic granules 2-3 tsp smoked paprika
1 Tip the corn kernels into a large heatproof bowl, cover and microwave for 5-8 mins, or until the popping stops. 2 Stir in the oil and spices, and toss well to coat. Will keep in an airtight container for up to a week. GOOD TO KNOW vegan • healthy • low cal • gluten free PER SERVING 50 kcals • fat 3g • saturates 0.4g • carbs 5g • sugars 0.2g • fibre 2g • protein 1g • salt none
Hummus snack packs Though not a traditional hummus, the liquid from a can of chickpeas gives it that creamy texture. We’ve served it with veg crudités, but you can also spread it on unsalted oat or rice cakes with tomatoes. SERVES 4 PREP 10 mins NO COOK EASY V 3 OF 5-A-DAY
LOW FAT
GLUTEN FREE
400g can chickpeas, drained, liquid reserved 1 garlic clove ½ tsp ground cumin 1 tsp ground coriander 1-2 tbsp lemon juice 1 tbsp extra virgin olive oil 2 x 200g bags baby rainbow carrots or 4 regular carrots 2 x 200g bags baby cucumbers or 4 regular cucumbers
1 Tip the chickpeas and garlic into a bowl with the cumin, coriander, 1 tbsp lemon juice and the oil. Add 2 tbsp of the reserved liquid from the chickpeas, then blitz using a hand blender until smooth. If the blender is struggling, add another splash of the liquid. Season and add a little more lemon juice if needed. 2 Spoon the hummus into four small containers. Will keep covered and chilled for up to three days. Slice the carrots and cucumber into batons when you’re ready to eat and serve with the hummus. GOOD TO KNOW vegan • healthy • low fat • fibre • 3 of 5-a-day • gluten free PER SERVING 164 kcals • fat 6g • saturates 1g • carbs 18g • sugars 8g • fibre 8g • protein 6g • salt 0.1g
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