Woman Weekly Living Series October 2016

Fibre-Rich FoodsFO M HE THE
R 4 A AL
0+ GAZ TH
That Aid Your Tummy WO INE
Healthy Eating
ME
LIVING SERIES N
Good
OCTOBER 2016
93
For You
Recipes
Lose Weight
With Our Low Protect Your Body
Calorie Fillers With These Antioxidants
Cut Back On Sugar

Beat Intolerance And Still Have
With Our These Treats
Gluten-Free Bakes
Help Your Heart

With Omega-3
Only
98p
On sale every week.

Every issue has a knitting or
crochet pattern inside
Contents
W
e can all benefit from eating more healthily – but
most of us also have something specific we want to
address. Whether you already feel reasonably
healthy but just want to stay that way by boosting your
nutrition, or you have a specific goal like weight loss, or have
to follow a special diet due to food intolerances or allergies –
whatever your interest, we sure you’ll find something to suit
you in this specially created magazine. If it’s weight loss you’re
after, we have some delicious low calorie meals, starting from
page 21, which are properly filling, so you don’t feel like you’re missing out.
There has been quite a lot of publicity recently about the need to reduce the
amount of sugar we consume, and a natural area to cut back on is cakes and bakes.
But rather than cutting them out of your diet altogether, why not try making the
lower-sugar recipes on pages 70-75, where the sweetness comes from fruits.
Furthermore, when whole fruits are being used, there is extra fibre too. Where
necessary just a small amount of stevia is used, which is a natural sweetener rather
than being artificially produced. Stevia is much sweeter than sugar, so only a small
amount needs to be used, and as it doesn’t effect blood glucose, it’s good for people
who have to be on a carbohydrate-controlled diet. And remember
- everyone should start the day with a good breakfast – so why not
try our breakfast ideas and toast toppers, to start the day the
perfect way.
I hope you enjoy all the recipes, and have a happy and healthy
autumn and winter! Sue McMahon
Editor
4 Boost Your Protein Keep your and to bulk out other ingredients✤ Designers Winnie Ong,
energy levels high. without adding lots of fat. Lorna Wood
✤ Chief Sub-editor
10 Toast Toppers Ideas for quick 53 Rise And Dine Kick start your Heather Seabrook
and nutritious snacks on bread. metabolism with a healthy
✤ Head Of Marketing
breakfast in the morning.
14 Oily Fish For A Healthy Heart Mary Bird
Make sure you have oily fish at
59 Update Your Bookshelf ✤ Cover Caroline Bellenberg
A summary of some of the latest ✤ Series Editor
least once or twice a week to
cookery books. Geoffrey Palmer
boost Omega-3 in your diet.
61 Antioxidants Add these
21 16 Low Fat Lunches Whether recipes to your repertoire for
as part of a fasting diet, or just a better health and adding lots of
general cutting down, these colour to mealtimes.
recipes are packed with taste
but low on calories. 70 Sweet Treats With no added
sugar just the natural sweetness
30 What’s New In The Kitchen of the ingredients included.
A round up of new foods and
gadgets to buy.
33 Gluten-free Bakes These are
so good that no one will realise
there is something missing.
43 On The Pulse Include more
pulses and grains in your cooking
to get more fibre into your diet,
WOMAN’S WEEKLY HEALTHY EATING,
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WW Healthy Eating 00
Boost Your Protein
There are several weight-loss diets based on eating high amounts of
protein and cutting down on carbohydrates. These recipes will give an
extra boost of protein, but are to enjoy as part of a balanced diet
Brazil Nut
Roast
Serves 6 Suitable for freezing: ✔
Calories per serving: 411
Fat per serving: 35g
Saturated fat per serving: 13g
✱ 200g (7oz) Brazil nuts,

chopped
✱ 30g (1oz) butter
✱ 1 onion, finely chopped
✱ 2 carrots, peeled and finely
chopped
✱ 1 stick celery, finely chopped
✱ 1 green chilli, deseeded and
chopped
✱ 100g (3½oz) mature cheddar
cheese
✱ 2 medium eggs
✱ 50g (1¾oz) fresh white
breadcrumbs
✱ 2tbsp freshly chopped parsley
✱ 1tbsp freshly chopped thyme
✱ Finely grated rind 1 lemon
✱ Salt and freshly ground black
pepper
✱ Vegetable gravy, to serve,
optional
✱ 500g (1lb) loaf tin, buttered
and lined with a strip of baking
parchment
1 Set the oven to 180°C or Gas

Mark 4.
2 Reserve about 2tbsp Brazil

nuts and spread the rest of
the nuts out on a baking sheet
and roast them in the oven for
5-10 minutes until they start to
turn golden, then remove them
from the oven. Tip
3 Melt the butter in a frying
pan and add the onion and
cook for about 5 minutes over
Any leftover loaf may
be served cold with salad.
✱
a medium heat until it starts Other nuts can be used
to soften, then add the carrot, parsley, thyme and lemon rind firm to the touch in the centre. instead of Brazil nuts – try
celery and chilli to the pan and
cook for a further 5-7 minutes
and season well with salt and
pepper. 6 Remove from the loaf from
the oven and leave it to cool
hazelnuts, walnuts or
pecans, or a mixture of
until the vegetables soften then
tip into a bowl. 5 Spoon the mixture into the
prepared tin and sprinkle
in the tin for about 5 minutes
before turning it out and slicing
all three.
4 Reserve about 2-3 tbsp of

the cheese and add the rest
to the vegetables along with
over the reserved nuts and
cheese. Bake in the centre of
the oven for 35-45 minutes, or
to serve with gravy, if liked.
* When cold, put in a freezer
bag and freeze for up to 1
then slice and serve cold, or
warm slices in a microwave
the nuts, eggs, breadcrumbs, until golden brown and just month. Defrost thoroughly until hot.
4 WW Healthy Eating
protein-packed
Egg, Black
Pudding
And Bacon
Salad
Serves 2 Suitable for freezing: ✘
Saturated fat per serving: 12.5g
✱ 4tbsp light olive oil

✱ 4 rashers smoked streak
bacon, chopped
✱ 2 slices black pudding (½ x
115g packet), diced
✱ 1tbsp wholegrain mustard
✱ 2tbsp red wine vinegar
pepper
✱ 80-120g bag salad leaves
✱ 2 poached eggs, see below
1 Heat 2tbsp olive oil in a

frying pan and add the
bacon to the pan and cook for
2-3 minutes. Add the black
pudding to the pan and cook
until the bacon is crispy and
the black pudding is heated
through then remove the pan
from the heat.
Tip
2 Mix the remaining olive oil
with the mustard, red wine
vinegar and seasoning and stir
For a “breakfast”
salad add a few
4
to mix. over the top dividing between Top each plate with a chopped cooked
3 Divide the salad leaves both plates, and spoon over poached egg and grind over chipolata sausages
between 2 plates and spoon the juices in the pan as a warm some black pepper and serve too.
the bacon and black pudding salad dressing. immediately.
Tip
Use eggs that are as
Perfect Poached Eggs
fresh as possible so that Eggs are an excellent source of protein, and are considered a “complete”
the white will hold its source as they also contain all the essential amino acids that our bodies
shape while cooking as need too, as well as several other vitamins and minerals. Poaching eggs
the older the egg is, the is a good way of cooking them as it doesn’t add any extra fat.
thinner the white
will be.
4 Set a timer and cook the

egg in gently simmering
water for 3 minutes, or until it’s
set. Lift the poached egg out of
the pan using a slotted spoon.
2 Use a whisk to swirl the

water in the pan around
If serving the egg immediately,
place it on a sheet of absorbent
1 Bring a shallow pan of

water to the boil and add
a pinch of salt and a few
to give a whirlpool. Lower
the dish with the egg into the
water, so the rim is just below 3 Continue to swirl the water
around, so that any strands
kitchen paper to soak up any
excess water. If the egg is being
cooked to eat later, then plunge
drops of vinegar. Break the the surface of the water and of egg white stick around the it into a bowl of icy water.
➻
egg into a small cup or dish. then tip the egg out of the dish. poaching egg. Reheat the egg in hot water.
WW Healthy Eating 5
Cheese and turn the dish to ensure
the base and sides are
saucepan and stir in the flour
to form a thick paste. Gradually
Soufflé evenly coated. beat in the milk, allowing the

mixture to come to the boil
between each addition of liquid
Serves 3-4 Suitable for freezing: ✘
and then simmer it for a couple
Calories per serving: 322 of minutes. Stir in the mustard
Fat per serving: 25.5g powder and season well with
Saturated fat per serving: 16g Step 1 salt and pepper, remembering
Set the oven to 200°C or Gas that the flavour will be diluted
✱ 1 level tbsp white breadcrumbs Mark 6 and place a baking tray when the whisked egg whites
✱ 60g (2oz) butter, plus extra in the oven to heat up. are added. Remove the pan
for greasing Grease the inside of the soufflé Step 2 from the heat and leave the
✱ 60g (2oz) plain flour dish well with butter and Melt the butter in a medium mixture to cool slightly.
✱ 300ml (½pint) milk sprinkle in the breadcrumbs,
✱ 1tsp mustard powder
✱ 125g (4oz) mature cheddar
cheese
✱ 4 large eggs, separated
✱ 1-2tbsp grated Parmesan
cheese
✱ 15-18cm (6-7in)
soufflé
dish,
buttered
Step 3
Beat in the
cheddar cheese.
Tip
Gruyère cheese
can be used in place
of the cheddar if
preferred.
Baked Eggs crushed

✱ ½tsp paprika (smoked
in a large frying pan and add
the onion. Cook gently for a
With Ham paprika, if possible)
✱ 200-250g (7-8oz) chorizo,
few minutes to soften, add the
garlic and cook for a couple
And Chorizo skinned and sliced into chunks more minutes.
Instead of ham, egg and chips

– try this Spanish-style bake
✱ 400g can chopped tomatoes
✱ 1tbsp sherry
✱ 2 roasted peppers, drained
2 Add the paprika and
chorizo, fry for 5 minutes.
Stir in the tomatoes and sherry
for a quick low-carb lunch from jar, thinly sliced and simmer for 5 minutes.
✱ 60g (2oz) frozen peas
✱ 70g pack Serrano ham
✱ 4 medium eggs
3 Mix in the peppers and
peas. Pour into the dish.
Crumple the Serrano ham into
Fat per serving: 30g ✱ Salt and freshly ground black the dish. Make 4 hollows in the
Saturated fat per serving: 9g pepper mixture and break in the eggs.
✱ 25cm (10in) ovenproof dish, Swirl some of the egg white
✱ 3tbsp olive oil greased into the tomatoes, but leave the
✱ 1 large onion, peeled and yolks intact. Season and bake
chopped
✱ 2 cloves garlic, peeled and 1 Heat the oven to 200°C or
Gas Mark 6. Heat the oil
for 10 minutes until the eggs
have just set.
6 WW Healthy Eating
protein-packed
Step 4 Step 7
Beat in the egg yolks, one at Pour the cheesy mixture into
a time the whites and fold together
and carefully pour into the
prepared soufflé dish.
Sprinkle over the Parmesan.
Step 5
Whisk the egg whites until stiff.
Step 8
Use a knife blade to draw
around the edge of the
mixture about 1cm in from
the rim to help release the
top so that it will rise. Place
the soufflé on a baking sheet
and bake in the centre of
the oven for 20-30 minutes Lamb With 1 Set the oven to 200°C or Gas
Mark 6. Put the onion and
Step 6
Fold a spoonful of the whisked
until it has risen and is
golden in colour and feels Squash, squash wedges in a roasting
tin, season and drizzle with the
egg whites into the cheese just firm to the touch.
Walnuts oil. Roast for 30 minutes.
sauce to loosen it Serve immediately.
And Sage 2 Heat a frying pan and

brown the lamb rack for
2 minutes on each side then
nestle the rack in amongst the
Adding the walnuts to the veg in the roasting tin, sprinkle
meat increases the protein with the walnuts and some
value of this dish sage leaves. Put back in the
oven for 15-20 minutes.
3 Take the lamb out, wrap in
foil and leave it to rest for 10
minutes. Stir the veg well and
Saturated fat per serving: 5g continue cooking them for 10
minutes.
✱ 2 white or red onions, peeled
and cut into wedges
✱ 1 butternut squash, peeled,
4 Cut the lamb into chops,
put them back in the tin
and spoon over the vinegar
deseeded and cut into wedges for serving.
pepper
✱ 1tbsp olive oil
Tip
Use pecans or pine nuts
✱ 400g (14oz) French-trimmed instead of walnuts. Instead
rack of lamb of lamb try pork fillet, wrapped
✱ 90g (3 oz) walnut halves in Parma ham, or chicken
✱ Handful of fresh sage leaves drumsticks or for a veggie
✱ About 2tbsp balsamic or version, leave out the meat
sherry vinegar and add clumps of goats’
cheese just before
serving.
➻
WW Healthy Eating 7
Chorizo 5 minutes. Drain well and dry
back in the pan. Don’t worry if
Tortilla they break up a little.

2 Meanwhile, heat the oil in
a large frying pan and cook
the onion over a medium heat
Calories per serving: 300 for 5 minutes. Add the chorizo
Fat per serving: 30g and cook for 3–4 minutes
Saturated fat per serving: 9g then add the potatoes and
mix in well.
✱ 500g (1lb) new potatoes,
thickly sliced
✱ 1tbsp light olive oil
3 Add the grated courgette
to the pan then pour in the
beaten egg. Season well and
✱ 1 Spanish onion, peeled and cook over a low heat for 10
thinly sliced minutes until almost set.
✱ 225g chorizo ring, sliced
✱ 1 medium courgette, about
125g (4oz), coarsely grated
4 Meanwhile, heat the grill,
sprinkle the cheese on top
then put the pan under the grill
✱ 6 large eggs, beaten for about 5 minutes until the
✱ 125g (4oz) Manchego cheese, cheese is golden.
coarsely grated Serve warm, straight from
the pan, or cool for about 10
1 Add the potatoes to a pan of

boiling water and cook for
minutes then take out of the
pan and serve cold.
Thyme-roasted Almonds QUICK SNACK Tip

These are
Serves 6-8 Suitable for freezing: ✘ blanched almonds with a good
handful of lemon thyme sprigs, delicious served
2tsp sea salt and 1tbsp olive oil warm with
Fat per serving: 15g drinks.
on the paper. Mix them well
with your hand and spread
S et the oven to 200°C or

Gas Mark 6. Put a piece of
baking parchment on a baking
them out on the tray. Bake for
about 10 minutes but keep
an eye on them so they don’t
tray. Put 200g (7oz) whole burn. Serve warm or cold.
FOR THE PASTRY: the dough out on a lightly

Suitable for freezing: ✘
White
Serves 6
✱ 125g (4oz) wholemeal flour floured surface and use it to
✱ Pinch salt line the flan tin, trimming the
Cheese Flan Fat per serving: 26g

✱ 30g (1oz) white vegetable fat
edges to neaten them. Prick the
base. Chill the pastry case for at
FOR THE FILLING: least 15 minutes. Place a baking
✱ 125g (4oz) Caerphilly cheese, sheet in the oven to heat up for
crumbled 5 minutes, then bake the pastry
✱ 100g packet soft Welsh goats’ case blind for 12-15 minutes
cheese until the pastry is cooked.
✱ 150ml carton soured cream Remove from the oven and
✱ Salt and freshly ground black reduce the oven temperature to
pepper moderate Gas Mark 4 or 180°C.
✱ Pinch dry mustard powder
✱ 2 level tbsp plain flour
✱ 3 medium eggs
3 Beat together the Caerphilly
cheese, goats’ cheese,
mustard, seasoning, flour and
✱ Salad leaves, to serve then lightly beat in the eggs.
✱ 18cm (7in) round sandwich tin Pour the mixture into the flan
case and return the tin to the

Mark 6.
baking sheet in the centre of
the oven and bake for 25-30
2 To make the pastry, tip the

flour into a bowl and add
the salt. Add the butter and
minutes or until the filling has
just set in the centre. Remove
from the oven and leave the
white vegetable fat and rub it in flan to cool in the tin for 10-15
until the mixture resembles fine minutes then transfer it to a
breadcrumbs. Add about 2tbsp wire rack to cool. Serve the flan
cold water and bind together warm or cold, with salad leaves,
into a firm pastry dough. Roll tomatoes and balsamic dressing.
protein-packed
Cider ✱ 1 level tbsp wholegrain
mustard
thickens. Add the apricots to
the pan. Stir in the mustard
Braised ✱ Salt and freshly ground black
pepper
and seasoning.
Pork Chops ✱ Mashed potato and green

beans, to serve
With ✱ 1.75ltr (3pt) casserole dish
Apricots
2 Add the carrots, leeks
and onion to the pan and
cook for 5-8 minutes, stirring
Calories per serving: 434 occasionally.
Saturated fat per serving: 3g 4 Return the chops to the
pan. Cover the casserole
dish and cook in the oven for
✱ 2tbsp sunflower oil 1½-1¾ hours, or until the meat
✱ 4 pork chops or loin steaks is tender. Serve with mashed
✱ 250g (8oz) Chantenay
carrots, trimmed
✱ 2 leeks, sliced
1 Set the oven to 180°C or
Gas Mark 4. Heat the oil in
a frying pan. Brown the pork
potato to soak up the sauce and
green beans.
* Pack the cold casserole in a
✱ 1 onion, peeled and sliced well on both sides, and hold freezer container, seal, label
✱ 2 level tbsp plain flour it upright in the pan to brown and freeze for up to 1 month.
✱ 500ml bottle cider
✱ 175g (6oz) dried ready-to-eat
apricots
the edges. Remove the meat
from the pan and place it in a
casserole dish.
3 Sprinkle over the flour,
then gradually add the
cider, stirring well so the sauce
Allow to defrost thoroughly
before reheating until it is
piping hot.
Recipes and food styling by Sue McMahon and Kate Moseley. Photos by Chris Alack, Terry Benson, David Jordan and Martin Poole. Props stylist: Sue Radcliffe.
Tip
This recipe also
works well with
prunes used
instead of
apricots.
NOTE Nutritional values are for the maximum number of servings and don’t include serving suggestions
WW Healthy Eating 9
Toast Toppers Take your pick from our veritable smorgasbord of toast-topping
ideas for a quick, tasty snack
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fr
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Recipes and food styling: Kate Moseley. Photos: Chris Alack. Props stylist: Sue Radcliffe
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10 WW Healthy Eating
simple snacks
From the top to bottom:
✱ Roasted Red Onion and Cheese

Serves 2. Cut 1 red onion, peeled and sliced thinly,
spread these on a lined grill pan, drizzle with 2tbsp
olive oil and cook for 5 minutes until softened. Toast
2 slices bread lightly, spoon onion and juices over,
top with slices of red Leicester cheese and put back
under the grill to melt cheese. Top with tomato
chutney, if you like.
Try this on: Toasted bloomer or farmhouse bread.
✱ Simple Dhal
Serves 3. Put 100g (3½oz) red lentils into a pan
with 400ml (14fl oz) cold water, cover, bring to boil
and simmer for 15 minutes. Meanwhile, cut 1 onion
into thin wedges, fry in 1 tbsp olive oil for 10 minutes.
Add 2–3tbsp tikka masala curry paste. Cook for 2
minutes. Add lentils, with liquid, and simmer for 5
minutes. Season and add lime juice to taste. Spoon
on toast. Top with a dollop of yogurt, mango chutney
and a few sprigs of coriander.
Try this on: Toasted naan bread.
✱ Italian Mushroom and Tomato

Serves 2. Put 6 portabellini or chestnut mushrooms,
stalks down, with 2 large tomatoes, roughly
chopped, on a lined grill pan. Sprinkle with lemon
thyme leaves and drizzle with 2tbsp olive oil. Grill
for 2 minutes, turn mushrooms and stir tomato. Grill
for 2 more minutes. Rub 2 large slices of toast with 1
garlic clove, halved, spread a little pesto on, if you
like. Top with tomatoes, mushrooms, more thyme
and seasoning.
Try this on: Toasted ciabatta or pain rustic.
✱ Sautéed Leek with Quail’s Eggs

Serves 2-3. Tear up 2 slices of Parma ham, add to a
hot pan and cook until crispy. Take out and set aside.
Add a large knob of butter to pan with 1 leek, finely
sliced, and sliced garlic clove, sauté for 5 minutes.
Poach 2-3 quail’s eggs (or 1 hen’s egg) per person for
1-2 minutes. Spread leek on slices of buttered toast.
Add ham, place eggs on top and season well.
Try this on: Toasted wholemeal or sourdough bread.
✱ Potted Mackerel
Serves 2-4. Heat a frying pan, add 2 fresh, or frozen
mackerel fillets that have been thawed, skin-side
down, and cook for 4 minutes, turning them once.
Melt 50g (nearly 2oz) butter, with a pinch each of
ground mace and ground cayenne and plenty of
freshly ground black pepper. Add flaked fish flesh
and beat in with the juice of ½ a lemon. Spread on
toast. Top with sliced radishes and rocket. You could
use 2 smoked mackerel fillets, instead. The topping
can be packed into a bowl, covered and chilled. Take
out 20 minutes before serving.
Try this on: Toasted rye/farmhouse bread.
✱ Houmous with Olive

Serves 4. Pulse a 400g can of drained chickpeas in
a food processor with 1 fat garlic clove, 2tbsp tahini
paste and juice of ½ a lemon. Add 6-7tbsp extra
virgin olive oil, to make a rough pâté. Season well.
Spread on toast. Sprinkle with smoked paprika, top
with sliced olives, and drizzle with more oil.
➻
Try this on: Toasted pitta bread.
From the top to bottom:
✱ Devilled Kidneys
Serves 2-3. Halve and core 6 lamb’s kidneys, cut into
chunks. Fry in a little olive oil and knob of butter for
3-4 minutes until browned. Add 1 tbsp each balti
curry paste, Worcestershire sauce and mango
chutney, with ½tsp English mustard, zest of ½ a
lemon, and 4tbsp water. Heat through for 2-3
minutes. Add 2 spring onions, chopped. Season. Wilt
a good handful of spinach leaves, put on toast, top
with the kidneys.
Try this on: Malted grain bread, toasted.
✱ Pizza Toast
Serves 2. Toast 2 slices bread lightly, spread with
2tsp sun-dried tomato paste, top with 1 ready-
roasted red pepper, sliced, and 6 baby plum
tomatoes, halved. Add a few sliced green or black
olives. Lay 3 basil leaves on each piece. Sprinkle with
2 good tbsp ready-grated mozzarella. Grill until
cheese melts.
Try this on: Toasted ciabatta, French bread
or muffins.
✱ Anchovies on Minty Creamed

Peas
Serves 2. Cook 125g (4oz) frozen peas, add 2tbsp
crème fraîche, 6 mint leaves, roughly chopped, and
seasoning. Whizz with a stick blender to make a
rough purée. Spread on toast, top each piece with
6-8 marinated anchovy fillets. Garnish with pea
shoots or rocket.
Try this on: Toasted wholemeal or farmhouse bread.
✱ Ricotta, Bean and Ham

Serves 2. Cook 100g (3½oz) fresh edamame (or
frozen soya or broad beans). Spread toast with 2
heaped tbsp ricotta, add beans and 2 slices of Parma
or prosciutto, torn and crisped in a frying pan.
Sprinkle with a few toasted pine nuts, season
and drizzle with fresh pesto or olive oil.
Try this on: Toasted ciabatta or rustic
sourdough bread.
✱ Smoky Beans with Bacon

Serves 3. Fry 2 chopped rashers streaky bacon
until crispy. Set aside. Add 1 small onion,
chopped, and 1 garlic clove, crushed, to the
bacon fat in the pan; cook for 5 minutes. Stir in a
400g can of baked beans in tomato sauce, along
with 1tsp each brown sugar, English mustard,
smoked paprika, ground cumin, and a pinch of chilli
powder. Warm through for 5 minutes. Spoon on
toast. Sprinkle with bacon and chopped parsley.
Try this on: Toasted sourdough or malted grain bread.
✱ Mustardy Chicken with

Asparagus
Serves 2-3. Melt about 15g (½oz) butter in a pan,
add 1 rounded tbsp plain flour, cook to a paste and
then stir in 150ml (¼pint) milk. Cook for a few
minutes to make a thick sauce, add 1-2tbsp crème
fraîche, 1 good tsp coarse-grain mustard, 150g
(5oz) cooked, shredded chicken and plenty of
seasoning. Spread on toast, top with a few griddled
asparagus tips.
Try this on: Toasted bloomer or farmhouse bread.
Sweet toastie treats to try on toasted brioche
From top to bottom:
✱ Gypsy Toast with Rosy

Fruits
Serves 2. Heat 100g (3½oz) frozen
summer fruits in a pan until warmed
through, add caster sugar to taste.
Meanwhile, whisk 1 medium egg with
2tbsp double cream. Heat a knob of
butter in a frying pan. Dip slices of bread
in the egg mix. Fry for a few minutes,
turn them and fry until browned.
Top with the fruits and a few small
mint leaves.
✱ Nutty Chocolate Mallow

Serves 4. Spread 4 slices of lightly
toasted bread with chocolate hazelnut
spread (about 1tsp per slice), sprinkle
with mini marshmallows (25g tub
between 4) and 1tbsp finely chopped
toasted hazelnuts. Put back under the
grill to toast the mallows. Watch them,
in case they burn!
✱ Ginger Ricotta and Fig

Serves 2. Finely chop 1-2 whole
preserved stems of ginger and mix with
4tbsp ricotta cheese. Spread on toast
and then arrange 1-2 sliced fresh figs on
top. Drizzle with ginger syrup or honey.
✱ Dolce Blush
Serves 2-3. Mix the grated zest of 1
large orange (we used a blush orange)
with 100g (3½oz) mascarpone cheese.
Spread on toast. Arrange orange
segments on top. Mix 1tbsp marmalade
with a little of the orange juice, warm in
the microwave for a few seconds and
then spoon over the orange segments
to glaze.
✱ Peanut Butter, Banana

and Jelly
Serves 2. Toast 2 slices of bread, spread
each with 1 good tbsp crunchy peanut
butter and top with slices from 1 small
banana. Drizzle with 1-2tsp warmed
redcurrant jelly.
✱ Caramelised Spicy Apple

Serves 2. Slice 1 red-skinned apple
across the core. Remove the pips. Melt
a good knob of butter in a frying pan,
fry the apple slices until caramelised.
Arrange them on the toasted bread,
spoon buttery juices over, sprinkle with
a little demerara sugar. Add a dollop
of crème fraîche, or yogurt, and dust
with cinnamon.
Oily Fish
For A Healthy Heart
Oily fish is a good source of Omega-3
fatty acids, which are essential for
good health and research has shown
that a diet rich in Omega-3 fatty acids
can help keep your heart healthy
Tip from
our kitchen
Tuna does not need to
be cooked all the way
through. Just seal it on
a hot griddle.
fish dishes
Tuna With
Strawberry,
Pineapple
And Ginger
Salad
Fresh tuna is an oily fish, but canned
tuna has only about the same
amount of Omega-3 fatty acids as
white fish as it’s reduced during the
canning process, so don’t be tempted
to replace the fresh tuna with canned
tuna in this recipe if you’re wanting
to increase the amount of Omega-3
fatty acids you’re eating.

Calories: 316 Fat: 19g
Saturated fat: 3g
✱ 1 or 2 tuna steaks (about Tip from

200-250g/7-8oz total)
✱ 2tsp olive oil
our kitchen
Skinless salmon fillet
FOR THE SALAD:
works well in this recipe
✱ Juice of 1 lime
in place of the tuna.
✱ 2-3tbsp olive oil
✱ 2 spring onions, trimmed
and sliced
✱ 2.5cm (1 in) chunk fresh
Soy-cured
root ginger, peeled and cut into
fine strips 1 Mix the coriander seeds, lime zest,
sugar, soy sauce and vinegar in a small
Tuna
✱ Salt and freshly ground bowl, until the sugar dissolves. Put the
black pepper tuna into a shallow dish and pour over
✱ About 100g (3½oz) prepared A light snack for lunch or supper. half the marinade. Leave for 15 minutes.
pineapple, cut into small chunks
✱ 150g (5oz) strawberries,
chopped
2 Blanch the broccoli for a couple of
minutes in boiling water then drain,
rinse and cool in iced water. Cook the
✱ 2 handfuls of rocket leaves noodles according to pack instructions.
Saturated fat: 5g
✱ 2 lime cheeks
✱ 1tsp coriander seeds, lightly crushed 3 Heat a frying pan, add 1 tablespoon
of the oil and the tuna and cook for
1 To make the salad: Whisk the
lime juice and 2tbsp oil in a large
bowl. Add the onion, ginger and
✱ ½ lime, finely grated zest and juice
✱ 3tbsp soft brown sugar
1-2 minutes each side until just cooked
on the outside. Take the fish out and put
✱ 1tbsp soy sauce on a plate to rest.
seasoning then the pineapple and
strawberries. Mix in gently.
✱ 3tbsp balsamic vinegar
✱ About 500g (1lb) tuna steak 4 Reheat the pan and lightly fry
the spring onions, then add the
2 Rub a little oil over the tuna
steaks and cook for a minute or
two on each side on a hot griddle.
(2 large steaks)
✱ 200g (7oz) broccoli, cut into
broccoli and heat through for a couple
of minutes. Spoon into a warm bowl and
small florets mix in the cooked noodles with the other
Leave a few minutes then cut into ✱ 2tbsp sesame oil tablespoon of sesame oil and some
cubes and arrange on 2 plates with ✱ 4 spring onions, trimmed and sliced coriander leaves. Divide the noodle
the salad. Put rocket leaves on top. ✱ 300g pack fresh egg noodles, cooked mixture between 4 bowls. Break the fish
Spoon any leftover dressing over. according to pack instructions into chunks and place on top.
Add lime cheeks to squeeze over. ✱ A handful of fresh coriander leaves
5 Heat remaining marinade, stir in lime
juice and serve with the fish.
➻
Smoked smoked salmon
✱ Freshly ground black pepper
Salmon And ✱ 1 lime, cut into wedges
Guacamole 1 To make the guacamole:

Scrape the avocado flesh into
Toasts a large bowl, mash it roughly

with the lime juice then add the
A boost of Omega-3 as avocados chilli, tomatoes and coriander.
are also a good source, so Keep it fairly chunky.
serving salmon on the avocado
guacamole is doubly good. 2 Toast the bread. Let it cool
for a minute then spread with
guacamole. Arrange the smoked
Serves 6, for a lunchtime snack
salmon on top and grind black
Suitable for freezing: ✘ pepper over. Serve straight away
Calories: 321 Fat: 12g with lime wedges.
Saturated fat: 2.5g
✱ 2 ripe avocados, stoned

✱ Juice from 2 limes Tip from
✱ 1-2 fresh green chillies, our kitchen
deseeded and finely chopped Serve the guacamole and salmon
✱ 2 ripe tomatoes, quartered, in small pastry croustades or
deseeded and chopped rolled up in a tortilla and
✱ Small bunch fresh coriander, sliced into small portions for
chopped party food.
✱ 6 slices brown bread
✱ 6 slices (200g/7oz)
Simple
Souffléd
Salmon
Saturated fat: 17g
✱ 30g (1oz) Parmesan, finely grated
✱ About 150g (5oz) cooked salmon
✱ Salt and freshly ground black pepper
✱ 125g (4oz) soft goats’ cheese
(we used Delamere)
✱ 3tbsp double cream
✱ 3 ovenproof dishes about 300ml
(½pt) capacity each, well-buttered
1 Set the oven to 200°C or Gas Mark 6.

Sprinkle some of the Parmesan into the
dishes and shake them, so that the cheese
coats the base and sides. Tip out excess
cheese. Put the flaked fish in the dishes.
2 Whisk the egg whites, with a pinch of

salt, to stiff peaks.
3 In another bowl, using the same

beaters, whisk the egg yolks with the
goats’ cheese, cream, Parmesan
and seasoning.
4 Stir about one-third of the egg whites

into the cheese mixture, then fold in the
rest. Divide mixture between the dishes.
5 Put on a baking sheet and bake for 12-

15 minutes until puffed up and golden.
Serve immediately with pesto sauce.
fish dishes
Spiced ✱ Pinch chilli flakes

FOR THE POTATO SALAD:
mixture along with the celery, spring onion
and mint and mix well.
Mackerel ✱ 2tbsp mayonnaise

✱ 1tbsp white wine vinegar 2 Lightly stir in the beetroot, so that
the mayonnaise dressing doesn’t turn
With Beetroot ✱ 1tbsp olive oil too pink.
Potato salad
✱ 250g (8oz) new potatoes, boiled,
drained and cooled
✱ 2 sticks celery, sliced
3 Cut a few diagonal slashes in the skin of
each mackerel fillet. Rub a little of the
oil over each fish and coat in spices
Vitamin-packed beetroot is incorporated
into this recipe for a boost of antioxidants.
✱ 4 spring onions, sliced
✱ 2-3tbsp freshly chopped mint,
plus sprigs for garnish
4 Heat the sunflower oil in a frying pan
and place the mackerel in the pan, skin
side down. Press the fillets down well as
✱ 125g (4oz) cooked beetroot, diced they are cooking, to make sure the skin is
really crispy. Cook for about 2-3 minutes
1
Saturated fat: 7g To make the potato salad, mix together on each side or until the fish is cooked
✱ 2-4 mackerel fillets, skin on, pin-boned the mayonnaise, vinegar and olive oil through thoroughly.
✱ 2tbsp sunflower oil
✱ 1tbsp cumin seeds
and season well with salt and pepper.
Halve or quarter the potatoes, depending 5 Divide the potato salad between the
plates and place the fish fillets on top
➻
✱ 1tbsp coriander seeds on their size and add to the mayonnaise and serve immediately.
Tip from
our kitchen
Use any smoked fish,
frozen fish is a good
standby.
Kipper ✱ 2tsp curry powder or garam masala heat for 10 minutes.
Couscous
✱ 175g (6oz) mixed frozen peas and
green beans
✱ 200g (7oz) couscous
2 Add the curry powder or garam masala,
the frozen veg and skinned kipper flesh,
broken into chunks.
✱ 400ml (14fl oz) hot fish/veg stock
✱ 2 medium eggs, soft boiled for
6-7 minutes
3 Sprinkle in the couscous and pour in
the stock. Turn off the heat and leave
for 5 minutes. When the stock has been
Saturated fat: 6g ✱ Salt and freshly ground black pepper absorbed, give it all a gentle stir and add
✱ 1tbsp vegetable oil seasoning.
✱ 200g pack frozen kipper fillets
with butter, defrosted
✱ 1 onion, peeled and diced
1 Heat the vegetable oil and butter from
the pack of fish in a frying pan, add the
onion and let it soften over a moderate
4 Meanwhile, shell the eggs, cut them
into quarters and add to the couscous.
Serve warm or cold.
fish dishes
Lemon Trout
Saturated fat: 21g
✱ 2 trout, cleaned and prepared
✱ 75g (2½oz) butter, softened
✱ 1tbsp freshly chopped lemon thyme,
plus a few sprigs
✱ 1 lemon, halved and sliced
✱ Salt and freshly ground black pepper
✱ 1tbsp oil
✱ New potatoes and salad, to serve
1 Cut about 3–4 slashes into the top of

each fish
2 Mix 50g (1¾oz) butter with the

chopped thyme and season with
plenty of salt and pepper. Spread some
of the butter in the slashes and stick in a
slice of lemon and some sprigs of thyme.
3 Melt the remaining butter on a griddle

pan and add the oil. When hot, add
the trout to the pan, slashed side down,
and cook for 3-4 minutes over a medium
heat, pressing the fish down lightly to
make sure it’s touching the pan. Carefully
turn the fish, so not to pull off too much
skin, and cook for a further 3-4 minutes,
or until the fish is cooked through. Serve
the trout immediately with new potatoes
and salad.
Salmon En
Papillote
Recipes by Sue McMahon and Kate Moseley. Photos by Chris Alack, Terry Benson, Tony Briscoe, David Jordan, Martin Poole

and Charlotte Tolhurst. Nutritional values are for the maximum number of servings and don’t include serving suggestions
Serves 2
Saturated fat: 4g
✱ 2 salmon fillets
✱ 2 lemon slices
✱ Few sprigs dill
✱ 3-4 spring onions sliced
✱ Drizzle olive oil

Mark 6.
2 Cut 2 large squares of baking

parchment and place a
salmon fillet on each. Top each
salmon fillet with a halved lemon
slice, dill, spring onion and a
drizzle of olive oil and grind over
some black pepper.
3 Fold the paper up around the

salmon to seal it well, and
place on a baking tray.
4 Bake the salmon for 15-20

minutes, depending on the
thickness of the salmon. Remove
the baking tray from the oven
and leave the parcels to rest for
a few minutes before opening,
taking care in case a lot of steam
comes out. Serve immediately.
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save the calories
16 Low Fat ...Each

Less
Lunches...
Than 350
Calories
Fasting-style diets have
become very popular with
restricted calorie intakes on
two days a week. These
filling mains are all less than
350 calories per meal so
you can still enjoy a few
extras each day too
Hoisin Duck
Wraps
Saturated fat: 2g
✱ ½tsp sunflower oil
✱ 1 red pepper, deseeded and sliced
✱ 175g pack mini duck fillets
✱ 2tbsp hoisin sauce
✱ ½ cucumber cut into strips
✱ 4-6 spring onions cut into
thin strips
✱ 1 little gem lettuce, shredded
✱ 2 flour tortilla wraps
✱ Hoisin sauce and sliced spring
onion, to serve
Moseley. Photos by Chris Alack. Props stylist: Sue Radcliffe
1 Heat the oil in a frying pan and

add the red pepper and cook until
Recipes and food styling by Sue McMahon and Kate
it starts to soften, then add the duck

and cook for 4-5 minutes over a
medium heat until the duck is just
cooked. Remove the pan from
the heat.
2 Divide the cucumber, spring

onion and lettuce between the
wraps, placing it in the centre. Place
the red pepper and duck on top,
then roll up the wraps.
3 Cut each wrap in half and serve

with extra hoisin sauce for
Nutritional values are for the maximum number of servings, and exclude serving suggestions
dipping, with some spring onion
on top.
➻
Fruity Prawn
Cocktail
Saturated fat: 0.5g
✱ 350g (12oz) cooked tiger prawns
✱ 1 apple, cored and chopped
✱ 2 sticks celery, sliced
✱ 150g (5oz) black or red seedless grapes, halved
✱ 2tbsp freshly chopped dill, plus sprigs for garnish
✱ 250g (8oz) fat free fromage frais
✱ 2–3 little gem lettuce, sliced into rings
✱ 3–4 cooked prawns, shell on, for garnish
1 Mix the prawns, apple, celery, grapes and dill into

the fromage frais and season to taste with salt
and pepper.
2 Arrange some lettuce on plates and top with the

prawn mixture and garnish with a shell-on prawn
and a sprig of dill and serve immediately.
All-day give a smooth batter.
Breakfast 2 Heat a non-stick frying pan

and give a spray of oil. Drop
Pancakes 3–4 dessertspoonfuls of the

mixture into the pan, and spread
Serves 2 Suitable for freezing: ✘ out to give rounds about 7–8cm
diameter. Cook for 1–2 minutes,
then turn them over and cook
Saturated fat: 4g
for a further 1–2 minutes until
FOR THE PANCAKES lightly golden on both sides.
✱ 100g (3½oz) plain flour Remove from the pan and cook
✱ 1½ level tsp baking powder the remaining mixture, keeping
✱ Salt the first batch warm.
✱ 3 medium eggs
✱ 100ml (3½fl oz) skimmed
milk
3 Spray oil in the hot pan and
cook the bacon medallions
for 1–2 minutes on both sides.
✱ Spray oil Push the bacon to one side of
FOR THE TOPPING the pan and give 1 spray oil to
✱ 2 bacon medallions the clear area of the pan and
✱ 175g (6oz) cherry tomatoes, add the mushrooms. Cook for
halved 1–2 minutes and then add the
✱ 125g (4oz) chestnut tomatoes and cook until they
mushrooms, sliced start to soften then stir in the
✱ 1–2tbsp freshly shredded basil and seasoning.
basil
✱ Salt and freshly ground 4 Poach the remaining
2 eggs in simmering water.
black pepper
5 Divide the pancakes between
2 plates and top each stack
1 To make the pancakes, tip

the flour, baking powder and
salt into a bowl. Break 1 egg into
with a piece of bacon. Spoon
over the tomato mixture and top
each with poached egg. Grind
the milk and mix, then gradually over a little black pepper and
whisk into the flour mixture to serve immediately.
save the calories
Primavera Pasta
Calories: 345 Fat: 5.5g
Saturated fat: 1g
✱ 300g (10oz) pasta bows
✱ 2 leeks, sliced
✱ 150g (5oz) frozen peas
✱ 150g (5oz) green beans, halved
✱ 150g (5oz) asparagus tips
✱ 1tbsp virgin olive oil
✱ 1tbsp freshly chopped thyme, basil or parsley
1 Cook the pasta in boiling water for 10-12 minutes,

or as directed on the pack. After 5 minutes add
the leeks, peas and beans to the pan, then after
another 2 minutes add the asparagus. Cook until
the pasta and vegetables are just tender.
2 Drain the pasta well and stir in the olive oil and
chopped thyme, basil or parsley and season
with salt and pepper and serve immediately.
Duck Noodle
Stir-fry
Saturated fat: 2g
✱ 60g (1 nest) medium egg noodles
✱ 30g (1oz) hoisin sauce
✱ 175g packet duck breast fillets
✱ 300g packet bright stir-fry vegetables
✱ 1 level tsp cornflour
✱ Dash soy sauce
1 Place the noodles in a bowl and pour boiling

water over them and leave them to soak.
2 Pour 150ml (¼pint) water into a sauté

pan and add the hoisin sauce and bring
to the boil. Add the duck fillets to the pan
and simmer for 4–5 minutes, until the duck
changes colour.
3 Add the stir-fry vegetables to the pan and

cook for a further 3–4 minutes, stirring
occasionally until the vegetables wilt and start
to soften. Mix the cornflour with 1 tablespoon
water and add to the pan, stirring well so that
it thickens the juices slightly. Season to taste
➻
with soy sauce before serving.
Pork And Sage ✱ 1-2tbsp fat free fromage frais
✱ Basil leaves, for garnish
Meatballs In
Tomato Sauce 1
Set the oven to 200°C or
Gas Mark 6.
With Crushed 2
To make the meatballs, tip all the
ingredients into a bowl and mix together
well, seasoning with salt and pepper. Divide
New Potatoes the mixture into 15-16 and shape into balls
and place in an ovenproof dish.
Calories: 261
3
Serves 3-4 Suitable for freezing:✘
Fat: 8.5g
To make the sauce, pour the canned
tomatoes into a saucepan and add the
onion and bring to the boil and simmer for
Saturated fat: 2.5g
5 minutes.
FOR THE MEATBALLS:
✱ 250g (8oz) minced pork
✱ 50g (1¾oz) dried white breadcrumbs
4 Add the remaining ingredients to the
pan and bring to the boil and simmer
for a further 4-5 minutes.
✱ 1 small onion, finely chopped
✱ 1 egg
✱ 1 clove garlic, peeled and crushed
5 Pour the sauce over the meatballs
and cover the dish. Bake in the oven
for 20 minutes then uncover the dish,
✱ 1-2tbsp freshly chopped sage stir the meatballs and cook uncovered
FOR THE SAUCE: for a further 10-15 minutes, or until the
✱ 400g can chopped tomatoes meatballs are cooked through.
✱ 1 onion, peeled and chopped
✱ 100ml (3½fl oz) red wine
✱ 200g (7oz) button mushrooms, sliced
6 Bring the new potatoes to the boil in
water and cook for about 15 minutes,
until they are just tender, then drain well
✱ 1 tsp caster sugar and crush lightly and stir in the fromage
✱ 150ml (¼pint) vegetable or ham stock frais and salt and pepper.
FOR THE CRUSHED POTATOES:
✱ 500-750g (1-1½lb) new potatoes 7 Spoon some potato onto plates and top
with the meatballs. Garnish with basil.
Tuna Pasta
Twists
Serves 1 Suitable for freezing:✘
Saturated fat: 0.2g
✱ 45g (1½oz) wholewheat
pasta twists
✱ 75g green beans, chopped
✱ 1 clove garlic, peeled
✱ Spray oil
✱ 100g (3½oz) fresh tuna
✱ 25g (¾oz) low fat cream
cheese, eg, Philadelphia
Lightest
✱ 3tbsp skimmed milk
✱ Salt and freshly ground
black pepper
save the calories
Beef And 1 Rub the steak on both sides with ½

teaspoon of the oil and leave at room
Beetroot Salad temperature for 10 minutes then cook it on
a hot griddle for 2–3 minutes each side. Set
Serves 2 Suitable for freezing:✘ aside for 10 minutes on a plate.
Saturated fat: 2g 2 Brush the vegetable strips with the rest
of the oil and griddle until browned and
tender. Arrange them on 2 warm plates.
✱ 150g (5oz) rump steak trimmed of all fat
✱ 2½tsp olive oil
✱ ½ red and ½ yellow pepper, deseeded,
3 Cut the steak into thin slices and arrange
amongst the vegetables with the
beetroot wedges. Add some leaves
halved and serve with a little dish of chilli sauce,
✱ 1 large courgette, trimmed and cut into 8 for dipping.
long thin slices
✱ 4-6 cooked baby beetroot, Tip
cut into wedges Steak seems to go a lot further
✱ Handful of rocket and chard salad, when you cook it and serve it
per person sliced like this.
✱ 4tsp sweet chilli sauce, for serving
1 Cook the pasta twists and

garlic in a pan of boiling water
for 7-8 minutes, then add the
beans to the pan and cook for
a further 3-4 minutes until the
pasta and beans are tender,
then drain.
2 Heat a non-stick frying pan

and spray very lightly with oil
and sear the tuna on all sides, or
cook for longer if preferred, then
remove the tuna from the pan
and cut it into chunks.
3 Remove the garlic clove and

crush it and return it to the
pan and add the cream cheese
and milk and heat, stirring well
to give a sauce. Season with
salt and pepper, then return the
➻
pasta and beans to the pan and
mix well and serve immediately.
Tom Yum ✱ Dash fish sauce
✱ 1tbsp palm or granulated
Seafood sugar
✱ Squeeze lime juice
Soup ✱ Coriander leaves, to serve

1 Pour 600ml (1pt) water into
a saucepan and add the
tom yum or Thai curry paste,
Saturated fat: 1.5g mushrooms, lime leaves, lemon
grass and ginger and bring to
✱ 50g (1¾oz) tom yum or the boil. Simmer for about 5
red Thai curry paste minutes. Add the seafood to the
✱ 100g (3½oz) button pan and cook for a few minutes,
mushrooms, quartered until the prawns turn pink.
✱ 2 lime leaves
✱ 1 stick lemongrass, crushed
✱ 2-3cm piece ginger, cut into
2 Add the fish sauce, palm or
granulated sugar and lime
juice to taste and divide between
thin matchsticks 2 bowls and serve immediately
✱ 400g packet mixed seafood, with some torn coriander leaves
preferably raw, defrosted if scattered on top.
frozen, eg, fruit de mer
Butternut 1 Set the oven to 200°C or Gas
Squash 2
Mark 6.
Spread the butternut squash
And Sage out on a baking sheet and

spray very lightly with 1-2 sprays
Risotto of oil, and turn the pieces in the

oil. Roast in the oven for 20-30
minutes, stirring it occasionally.
3
Serves 2 Suitable for freezing: ✘ Pour 600ml (1pt) water
Calories: 310 Fat: 1.5g into a sauté pan and add
Saturated fat: 0.2g the stock cube and bring to the
boil. Add the rice, then simmer
✱ 350g packet butternut for 15-20 minutes, stirring
squash wedges occasionally until the water is
✱ Spray oil almost all absorbed and the rice
✱ 1 medium onion, peeled is just tender. Add more water if
and sliced necessary.
✱ 1 vegetable stock cube
✱ 125g (4oz) risotto rice
✱ 2tbsp freshly chopped sage
4 Before serving, stir in the
sage and seasoning to taste
and roughly chop the butternut
✱ Salt and pepper squash and pile on top.
save the calories
Smoked ✱ 1 carrot, finely shredded, eg,

with spiraliser, steamed
Haddock
With 1 Pour the milk into a pan and
add the haddock. Bring to
the boil, then cover the pan and
Parsley simmer it gently for 2-3 minutes,

then turn off the heat and leave
And Caper the fish in the pan for about 5

minutes, or until it’s cooked and
Sauce will flake when a knife is pressed

into it.
Serves 1 Suitable for freezing:✘
2 Lift the fish out of the pan
and place it on a plate and
keep it warm while making the
Saturated fat: 0.5g sauce. To make the sauce, mix
the cornflour with 1 tablespoon
✱ 150ml (¼pt) skimmed milk water. Bring the milk in the pan
✱ 110g (3¾oz) piece haddock to the boil and pour in the slaked
✱ 2 level tsp cornflour cornflour, stirring well so the
✱ 1tbsp freshly chopped parsley milk thickens and simmer the
✱ 1tbsp capers, drained, rinsed sauce for about a minute to cook
and chopped the cornflour. Stir in the parsley
✱ Salt and freshly ground and capers and season to taste
black pepper then spoon the sauce over the
✱ 125g (4oz) new potatoes, fish and serve with potatoes
steamed, to serve and steamed carrot, with a little
parsley stirred into it.
Stuffed oil. Add the spinach, spring
Chicken onion and prunes to the pan

and cook until the spinach wilts.
Serves 1 Suitable for freezing:✘ Season with salt and pepper.
Saturated fat: 0.7g
3 Cut a slit in the top of the
chicken breast and open out.
Press in the spinach mixture and
✱ Spray oil place the chicken breast on a
✱ 1 small skinless chicken piece of baking parchment on
breast a baking tray.
✱ 25g (¾oz) baby spinach,
shredded
✱ 2 spring onions, chopped
4 Bake in the centre of the
oven for 20–30 minutes, or
until the juices run clear when
✱ 2 prunes, chopped the chicken breast is pierced,
✱ 1 tbsp honey and it’s starting to turn golden.
✱ 100g (3½oz) tenderstem
broccoli, steamed, to serve 5 Remove the baking tray
from the oven and transfer
the chicken breast to a serving

Mark 6.
plate. Spoon over any juices that
have run out onto the baking
2 Heat a non-stick frying pan

and give it a squirt of spray
parchment. Serve with the
tenderstem broccoli.
➻
Spiced 1 Set the oven to 180°C or
Gas Mark 4.
Root Tagine 2 Heat a solid-based pan and

add the cumin and coriander
With seeds and cook for about 20-

30 seconds, stirring until you
Couscous can smell the seeds. Pour in the

canned tomatoes and 300ml
Serves 2 Suitable for freezing: ✘ (½pint) water and bring to the
Calories: 238 Fat: 2g boil. Add the leeks, courgettes,
carrots and chickpeas to the
Saturated fat: 0.5g
pan and stir in the turmeric
✱ 1tsp cumin seeds, crushed and seasoning.
✱ 1tsp coriander seeds, crushed
✱ 2 leeks, sliced
3 Transfer the mixture to
a tagine (or 2 individual
tagines) or a covered casserole
✱ 2 courgettes, sliced dish and cook in the oven
✱ 2 carrot, peeled and chopped for about 1 hour, or until the
✱ 1 level tsp turmeric vegetables are soft.
✱ ½ x 400g can chickpeas,
drained
✱ Salt and freshly ground
4 Tip the couscous into a bowl
and pour over 75ml (2½fl
oz) boiling water and stir well.
black pepper Leave the couscous for about
✱ 50g (1¾oz) wholewheat 5 minutes, until it’s softened,
couscous stirring it occasionally.
✱ Coriander, for garnish
✱ Tagine or covered
casserole dish
5 Garnish the tagine with
coriander and serve with
the couscous.
Moroccan
Fish Soup 1 Put the stock, saffron and
chickpeas in a large deep pan.
Bring to the boil and simmer a
Serves 4 Suitable for freezing: ✘ couple of minutes.
Saturated fat: 0.5g
2 Spread the Ras El Hanout
seasoning out on a plate and
roll the chunks of fish in it to coat
well. Add the spring onion to the
✱ 1 litre (1¾pt) hot fish stock stock then use a large spoon to
(use 2 fish stock cubes) add the fish carefully and let the
✱ Large pinch saffron threads fish poach over a low heat for
✱ 410g can chick peas, drained about 3 minutes.
✱ 4 spring onions, trimmed
and chopped
✱ 400g (14oz) prime cod
3 Add the slivers of tomato,
heat another minute then
pour the soup into warm bowls,
haddock fillets cut into sprinkling each with fresh
chunks coriander leaves.
✱ 1 level tbsp Ras El Hanout
Moroccan seasoning
✱ 2 large ripe tomatoes, Tip
skinned, deseeded, cut Use any firm fish you like and
into strips add some shredded cabbage or
✱ Handful of fresh coriander greens too if you like.
leaves per person
save the calories
Cottage Pie a pan and add the celery and
onion and bring to the boil, then
reduce the heat and simmer for
Serves 2 Suitable for freezing: ✘ 5 minutes. Add the turkey mince
Calories: 307 Fat: 2.5g the pan and simmer for a further
Saturated fat: 0.7g 10 minutes, stirring occasionally
so the turkey doesn’t clump
✱ 400g can tomatoes together. If the mixture is very
✱ 2 sticks celery runny, increase the heat and
✱ 1 small onion, peeled boil off some of the excess
and chopped liquid. Remove the pan from the
✱ 200g (7oz) turkey breast heat and stir in the frozen peas,
mince seasoning and Worcestershire
✱ 75g (2½oz) frozen peas sauce to taste and spoon into an
✱ Salt and pepper ovenproof dish.
✱ Dash Worcestershire sauce
FOR THE MASH
✱ 1 large potato, about 175g
3 To make the mash, cook the
potato and carrot in boiling
water for about 15 minutes, or
(6oz), peeled and cubed until tender then drain well.
✱ 2 carrots (300g), peeled Return the vegetables to the pan
and cut into chunks and add the milk and mash until
✱ 2tbsp skimmed milk smooth. Season with salt and
pepper then spoon on top of

Mark 6.
the base.
4 Bake the cottage pie for
2 Pour the can tomatoes and

300ml (½) pint water into
30-40 minutes, or until the
topping starts to turn golden,
then remove from the oven and
serve immediately.
Venison 1 Set the oven to 200°C or Gas

Mark 6.
Burger And 2 Cut the potato into chips.

Cook the chips in boiling
Chips water for 5 minutes, then drain

them well and spread them out
Serves 1 Suitable for freezing: ✘ on a baking tray and spray very
lightly with oil. Bake in the centre
of the oven for 15 minutes.
3
Saturated fat: 1.5g Place the venison, quark,
FOR THE CHIPS spring onion and thyme in
✱ 1 large maris piper potato a food processor and whizz
(about 175g/6oz) until just blended. Shape into 2
✱ Spray oil burgers and place on a sheet of
FOR THE BURGERS: baking parchment.
✱ 125g (4oz) venison steak,
roughly chopped
✱ 1tbsp quark
4 Remove the baking tray
from the oven and turn the
chips over and move them to
✱ 2 spring onions one side of the baking tray. Place
✱ 1tsp freshly chopped thyme the paper with the burgers on
TO SERVE: the other side of the baking tray
✱ 6 baby plum tomatoes, halved and bake for 15 minutes. Serve
✱ 4 small gherkins, sliced immediately with chopped
tomato and gherkins.
Get Squashed
Who’d have thought that something as basic as a vegetable
masher could be redesigned? The people at PrepR have
done just that with their new foldable masher, so that it will
What’s New
take up less space in a kitchen drawer. It features a stainless
steel mashing head and it’s dishwasher safe for easy
cleaning. It costs £7.99 from Lakeland
In The
Kitchen
stores or online at lakeland.co.uk. Stainless steel
head folds flat for
easy storage
A round up of foods and utensils

Taking Things to make healthy eating easier
Slowly
The restaurant trade has been
using the sous vide method of
cooking for a long time for
getting really tender meat, and
some ready-to-cook meals have
been initially cooked in this way,
and now it’s possible to use this
technique at home with the new
Lakeland Sous Vide Wand,
which will turn any deep pan
into a waterbath. Ideally, food
should be vacuum packed, but
Catch A New
well sealed in freezer bags will
work too, and then it’s
Ketchup
Tomato isn’t the only type of
immersed in a pan of water. The red ketchup and for a healthy
Sous Vide Wand is £89.99 from alternative try The Foraging
Lakeland stores Fox Beetroot Ketchup. The
or online at Original, the Smoked One and Get The Rhythm
lakeland.co.uk. the Hot One are all made Good-for-you dessert bars are a new wholesome, healthy and gluten-
using natural ingredients with free snack that can be heated up to be enjoyed like a warm dessert.
no artificial colours, flavours or Made from all natural and organic ingredients, dairy-free and no added
sweeteners. Serve with meats sugar, they are available from independent health food stores and
or cheese dishes, or even add online (by the box) from rhythm108.com.
to mayonnaise to make a dip.
Being made from beetroot, it’s
packed full of antioxidants. Gorgeous Juice
Each variety is £3.49 for a Award-winning natural cold-pressed
225g bottle. Available from juices, with nothing added, nothing
Ocado or see foragingfox.com. taken away, is the selling point for
these juices from Granny’s Secret.
The founder was originally from
Compiled by Sue McMahon. Prices and availability correct at time of going to press
More Than Serbia but on moving to the UK, she

Just Chips missed the tastes of home. Available
from independent food stores and on
Whilst the Tefal ActiFry has Amazon. See grannyssecret.co.uk.
been around for a while, there
is now a version that can be
controlled via Bluetooth using
a dedicated app so you can All Natural
use more than 200 recipes If you like to avoid artificial colours and flavourings, there is a new
remotely. It can automatically range of 100% natural colours from cake decorating experts PME.
adjust the temperature, time It has also launched a range of natural flavours too, which include
and stirring motions for the orange, lemon, rose, butter and our favourite, caramel, which is
selected meal. Then, once
you’ve started the recipe, the
free app will keep you up to
date with the cooking process.
The ActiFry Smart is £299.99,
available from Amazon and
Currys. See tefal.co.uk.
best buys
Tabletop Cooking Twist And Twirl
Quicker cooking and healthier Spiralizers have become
meals are possible with the popular over the past year but
Swan Halogen Oven and Air often they are bulky to store,
Fryer. The oven uses heat, which is why Chef ’n have
infrared and convection to invented the hand-held
cook meals, which can be Twist™ Spiral Slicer, which is
up to 40% quicker than compact and with a turn of the
conventional methods wrist can cut vegetables into
Perfect Pasta and with little or no oil. curly strips perfect for salads
Pasta is an all-time favourite, Infrared emits heat waves or noodles. There are three
so it’s good to know that that quickly penetrate the food, different blades and these nest
Sainsbury’s has now launched while the convection acts like a together for easy storage. The
two new different healthy whirlwind, circulating hot air around the oven. It saves energy as Chef ’n Twist™ Spiral Slicer is
alternatives. Firstly there is a it’s only 1300W, which is about half the energy used for most £25 from Debenhams,
Buckwheat Penne (£2.15 for conventional ovens and it doesn’t need preheating. It costs Steamer Trading, Harrods or
500g) which is naturally £49.99 from good electrical retailers. See swan-brand.co.uk. online from Ocado and
gluten-free, so ideal for anyone Amazon. For more
who has been advised not to information see chefn.com.
eat gluten. Then secondly there Superpower
is a Wholegrain Spelt Fusilli
(£1 for 500g), which has Your Morning
natural health benefits in Well known for its delicious
comparison to white pasta. oatcakes, Nairn has now
reformulated its Gluten Free
Oat Muesli to make it even
tastier. Containing a blend of
Scottish wholegrain oats with
sultanas, sunflower seeds,
flaxseed and cranberries, it
provides a wholesome, Coconut In A Cup
fibre-rich energising start to When you hear the name
your day. Approved by Coeliac Gareth Gates you probably
UK, it is think more about music than
available for a health drink, but Gareth
Compostable £2.59 for a
450g pack
founded Cuppanut, a company
set up to create “coconut tea”
Coffee Capsules from
Sainsbury’s,
without the tea, just with pure
raw goodness, and with no
The sales of pod-type coffee
machines have really escalated, Ocado and caffeine. Available in three
however there has been Asda. See flavours, it’s £4.50 for 15 bags
criticism of the environmental nairns- and available from Holland &
waste that the pods create, as oatcakes. Barrett. For more information
they aren’t easily recyclable. com. see cuppanut.com.
Family-run British company
Dualit has now introduced
compostable capsules for its Less Carbohydrate
Single Origin coffees. It costs If you’re trying to reduce the amount of carbohydrate in your diet
£2.90 for 10 containers and are then rather than serving rice or traditional couscous, try serving a
available in two different vegetable couscous instead. Marks & Spencer has launched a
varieties. Capsules are 100% Cauliflower Couscous and a Super Green Vegetable Couscous,
compostable by industrial which is a combination of broccoli, courgette and parsley. Both
composting. See dualit.com. types come in 250g easy to microwave packs and cost £1.75 each.
good in buttercream with a pinch of salt, to make salted caramel.

The colours are £1.99 each and the flavours vary in price Mix It Up
depending on the type. The colourings are available from Mrs Crimbles is a well known brand
Lakeland and both product ranges are available from good cake for gluten-free cakes and biscuits,
decorating supply shops. To find your local stockist for either and it is now launching a new range
range, email: stockist@knightsbridgepme.co.uk. of gluten-free home bake mixes,
which include a pastry mix, pancake
and batter mix and a sage and onion
stuffing mix, and then later in the
year it will be bringing out ready to
use breadcrumbs too. The products
are £2 per pack and are available from Sainsbury’s
and Holland & Barrett or from mrscrimbles.com.
Reader offer
Patio Citrus
Tree Duo
S
avour the taste of home-grown citrus fruits. Oranges and
lemons take up to a year to develop, but are well worth the
wait – try adding them to cool drinks in summer! Hardy to
-10°C, they are best grown outdoors from May to October, and
brought inside for the winter. Height: 1.5m, spread: 1.2m. Pot-
grown plant supplied approx. 25cm tall. Ceramic pot not supplied.
✿ Buy 1 of any variety

for £9.99
✿ Buy the Citrus Duo
(1 of each) – saving £5
✁ hOw tO OrDer
POST TO: Woman’s Weekly Citrus Duo Offer, Dept Woman’s Weekly published
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48 WW Healthy Living
Lose the gLuten
Gluten-free
Bakes
Avoiding gluten
doesn’t mean
going without
delicious cakes
Victoria Sponge Cake

Calories: 446
1
Fat: 29g
Set the oven to 190°C or Gas
Mark 5.
FOR THE CAKE:

2
Saturated fat: 17g
Tip the ingredients for the cake
into a bowl and beat well until
smooth, then divide the mixture
✱ 175g (6oz) butter, softened between the 2 sandwich tins and
✱ 175g (6oz) caster sugar, spread out.
plus extra for dredging
✱ 175g (6oz) self-raising
gluten-free flour
3 Bake the cakes for 20-25
minutes, until they have risen
and feel springy to the touch.
✱ 3 large eggs Remove from the oven and leave
✱ 75ml (2½fl oz) milk to cool in the tins for about 5
✱ Few drops vanilla extract minutes, then transfer them to a
FOR THE FILLING: wire rack to cool completely.
✱ 150ml (¼pt) whipping
cream, lightly whipped
✱ 3-4tbsp strawberry or
4 Fill with cream and jam, and
dredge the top with caster
sugar before serving.
raspberry jam ❄ The unfilled cooled cake may be
✱ 2 x 20cm (8in) round sandwich put into a freezer bag and frozen for
tins, buttered and base lined up to 1 month. Allow cakes to defrost
➻
before filling with cream and jam.
Chocolate ✱ 20cm (8in) round sandwich tin,
4 Pour the mixture into the lined
Torte
lined with baking parchment tin and sprinkle the cocoa nibs
over the top.
Serves 8-10 Suitable for freezing: ✔ 1 Set the oven to 160°C or Gas
Mark 3. 5 Bake the cake for 45–55 minutes,
until it’s just firm to the touch
Saturated fat: 15g 2 Melt together the chocolate and
butter. Whisk together the egg
yolks and sugar until the mixture is
in the centre. Remove from the
oven and leave to cool for about 10
minutes, then transfer to a wire rack
✱ 200g bar dark chocolate thick and creamy and then whisk and leave to cool completely.
in the cocoa. Fold in the melted
chocolate mixture. 6 Serve with raspberries and
crème fraîche, decorated with
✱ 100g (3½oz) caster sugar
✱ 50g (1¾oz) cocoa
✱ 2–3tbsp cocoa nibs
3 In a separate bowl, whisk the egg
whites until stiff. Fold a rounded
tablespoon of the egg whites into the
mint and dusted with icing sugar.
❄ When cold, put in a freezer bag
and freeze for up to 1 month. Allow to
✱ Raspberries, crème fraîche, chocolate mixture to loosen it, then defrost in the bag before unwrapping
mint and icing sugar, to serve fold in the remaining egg whites. and serving.
Lose the gLuten
Afternoon to serve
✱ Ice-cream scoop
Scones ✱ Baking sheet, lined with

baking parchment
As it’s sometimes difficult to roll
out mixtures made from gluten-
free flour as they can be crumbly, 1 Set the oven to 220°C or Gas
Mark 7.
we got around the problem by
making a slightly softer mixture
and scooping the scones using an
2 Sift the flour and baking
powder into a bowl. Rub
in the butter until the mixture
ice-cream scoop. resembles fine breadcrumbs,
then stir in the caster sugar.
Makes 7-9 Suitable for freezing: ✔
Calories: 183 Fat: 6g 3 Lightly beat together the egg
and milk and then add this
to the flour mixture and beat to
Saturated fat: 3.5g
give a smooth consistency.
✱ 250g (8oz) gluten-free
self-raising flour
✱ 1 level tsp gluten-free
4 Use an ice-cream scoop to
scoop 7-9 mounds of the
mixture onto the lined baking
baking powder sheet. Brush some egg over the Tip
✱ 50g (1¾oz) butter top of each and then sprinkle These scones are best eaten
✱ 50g (1¾oz) caster sugar over some granulated sugar. on the day they are made as they
✱ 1 medium egg
✱ 150ml (¼pint) milk
✱ Beaten egg for glaze
5 Bake the scones in the centre
of the oven for 15-18 minutes
or until they are a light golden
6 Serve the scones warm or
cold, with jam and cream.
❄ The scones may be put in a
go dry overnight. If they are not
all going to be eaten on the day
of baking, then it is best to
✱ 1-2tbsp granulated sugar, colour. Remove the baking sheet freezer bag and frozen for up to 1 preserve any extra by
for sprinkling from the oven and slide the month. Defrost for a few hours and freezing them.
✱ Jam and clotted cream, scones onto a wire rack to cool. then refresh them in a hot oven.
Lemon
Shortbread
Rounds
Makes 10-12
Suitable for freezing: ✔
Saturated fat: 7.5g
✱ 250g (8oz) gluten-free flour, eg, Doves
Farm
✱ Pinch salt
✱ 90g (3oz) caster sugar
✱ Zested rind 1 lemon
✱ Baking sheet, lined with baking parchment
1 Set the oven to 180°C or

Gas Mark 4.
2 Tip the flour and salt into a bowl and add

the butter and rub it in. Stir in the sugar and
lemon rind, and then mix the ingredients until
they start to bind together to form a dough.
3 Shape the dough into a cylinder shape,

about 6-7 (2–2½in) diameter, and cut into
rounds about 1cm (½in) thick and place on the
lined baking sheet. Chill for 20–30 minutes.
4 Bake the biscuits for 10-12 minutes, or

until they start to turn very lightly golden.
Remove from the oven and leave them to cool
on the baking sheet for a few minutes, then
transfer them to a wire rack to cool completely.
❄ Pack into a suitable container and freeze for
up to 1 month. Allow biscuits to defrost before
serving. They can be rewarmed slightly to serve.
➻
Cherry Cookies
Makes 18 cookies
Calories per cookie: 219
Fat per cookie: 8g

✱ 250g (8oz) soft light brown sugar
✱ 60g (2oz) granulated sugar
✱ 300g (10oz) gluten free plain flour, sifted
✱ ½ level tsp bicarbonate of soda
✱ 1 medium egg, beaten
✱ 2 tsp vanilla extract
✱ 185g (6½oz) glacé cherries
✱ 3 baking sheets, lined with baking parchment
1 Set the oven to 180°C or Gas Mark 3.
2 Melt the butter in a small saucepan. Add

the sugar and melt, stirring until lumps have
dissolved.
3 In a separate large bowl, place the flour and

bicarbonate of soda. Add the melted butter and
sugar mixture, egg and vanilla extract and mix to
form a soft dough. Add the cherries to the dough.
4 Form the dough into 18 golf-ball size balls.

Arrange the balls on the 3 baking sheets, allowing
as much space between the balls as possible.
5 Bake for 25 minutes or until golden and still

slightly soft. Leave the cookies to cool on the
baking sheets for a few minutes, then transfer them
to a wire rack to cool completely.
❄ Form the dough into a log shape, wrap in a freezer bag
and freeze for up to 1 month. Defrost thoroughly and cut
into 18 slices ready for baking.
Lemon 2 To make the cake, tip

all the ingredients into
Drizzle a bowl and beat well until

the mixture is smooth.
Loaf Cake Spoon the mixture into

the lined tin and level
Serves 8-10 the surface.
3 Bake the cake for 50
minutes–1 hour, or
until it feels just firm to
Saturated fat: 7g
the touch in the centre.
FOR THE CAKE:
✱ 125g (4oz) butter, softened
4 Remove the cake
from the oven and
spoon the granulated
✱ 150g (5oz) self raising sugar evenly over the top
gluten-free flour of the cake, then drizzle
✱ 2tbsp polenta over the lemon juice.
✱ 2 large eggs Leave the cake to cool
✱ Finely zested rind 2 lemons in the tin for about 15
FOR THE TOPPING: minutes, then turn it out
✱ 3-4tbsp granulated sugar of the tin and leave it to
✱ Juice 1 lemon cool completely.
✱ 500g (1lb) loaf tin, lined with ❄ Once cold, the cake may
liner or baking parchment be put in a freezer bag and
frozen for up to 1 month.

Mark 3.
Allow to defrost fully
before serving.
Lose the gLuten
Chocolate eg, Doves Farm

✱ Icing sugar, for dusting
mixture into the lined cake tin and
level the surface.
Brownie ✱ 28x18cm (11x7in) oblong tin,

lined with baking parchment 3 Bake the brownie in the centre of
the oven for 40Ð45 minutes, until
just set to the touch in the centre.
1
Makes 15-24 Suitable for freezing: ✔ Set the oven to 190¡C or Gas Remove from the oven and leave to
Calories: 202 Fat: 12g Mark 5. cool in the tin for 5Ð10 minutes, then
Saturated fat: 7g
✱ 200g bar plain chocolate 2 Melt the chocolate and butter
either in a bowl in a microwave
oven or in a bowl over a pan of hot
transfer to a wire rack and leave
to cool completely. Dust with icing
sugar. Cut into 15-24 squares to serve.
✱ 4 medium eggs water. Lightly beat in the eggs and ❄ Make up to the stage of cooling and
✱ Few drops vanilla extract vanilla extract. Add the sugar and then put in a freezer bag and freeze for up
✱ 300g (10oz) caster sugar flour to the bowl and stir to combine to 1 month. Remove from the freezer and
all of the ingredients. Spoon the allow to defrost then cut into squares.
➻
✱ 125g (4oz) gluten-free plain flour,
Raisin And ✱ 350g (12oz) gluten-free
1 Tip the flour into a bowl the top of the tin.
Cinnamon
white bread flour
✱ 150g (5oz) raisins
✱ 2 level tsp easy bake/fast
and stir in the raisins, yeast,
cinnamon, sugar, salt and
xanthan gum and mix well.
4 Set the oven to 220°C.
Bake the loaf in centre
of preheated oven for 30-40
Loaf action dried yeast

✱ 1tbsp ground cinnamon
Mix together the milk, egg, oil
and vinegar.
minutes, or until it sounds
hollow when tapped. Remove
Cuts into 8-10 slices
✱ 1 level tsp caster sugar
✱ 1 level tsp salt
✱ 1 level tsp xanthan gum
2 Pour the milk mixture into
the flour and mix well to give
a soft dropping consistency.
from the oven and transfer the
loaf to a wire rack to cool. Serve
sliced, spread with butter.
Calories per slice: 228
Fat per slice: 6.5g
✱ 250ml (8fl oz) milk
✱ 1 large egg
3 Spoon the mixture into the
loaf tin and level the surface,
leaving it slightly textured. Cover
❄ Wrap the cold loaf in freezer bag
and freeze for up to 1 month. Allow
the loaf to defrost fully before
Saturated fat: 1.5g
✱ 1tsp vinegar the tin loosely with oiled cling serving. The loaf may be refreshed
✱ Butter, to serve film and leave the loaf in a warm in a hot oven for a few minutes
✱ 1lb (500g) loaf tin, buttered place to rise until it’s risen above before serving.
Lose the gLuten
Jammy
Coconut
✱ 1tbsp milk
✱ 250g (8oz) butter, at room 1 Set the oven to 180°C or Gas
Mark 4.
vanilla extract. Fold in the flour
and mashed potato. Spoon
Squares
temperature
✱ 250g (8oz) golden caster
sugar
2 Put the potatoes into a
heatproof bowl with 175ml
(6fl oz) water and microwave
into the prepared tin and bake
for 45 minutes, until a skewer
inserted into the centre, comes
✱ 3 large eggs on High for 10 mins, until out clean.
Makes 18
✱ tbsp vanilla extract
self-raising flour
tender, (alternatively, boil the
potatoes in a pan). Drain the
potatoes, add the milk and
4 Spread the jam over the top
of the warm sponge and
sprinkle with coconut. Cool,
✱ 6tbsp strawberry jam mash them until smooth. then cut into 18 squares. Serve
Saturated fat: 9g
✱ 250g (8oz) potatoes, peeled

and chopped
✱ 2tbsp desiccated coconut
✱ 18 x 28cm (7 x 11in) tin,
greased and lined
3 Cream the butter and the
sugar until pale and fluffy.
Gradually beat in the eggs and
hot with custard as a dessert,
or serve cold as a traybake with
tea or coffee.
➻
Apple And ✱ 150g (5oz) plain gluten-
free flour 1 Set the oven to 160°C or Gas
Mark 3. 4 Cover the tin with foil and
bake the cake for 1 hour
Hazelnut ✱ 2tsp gluten-free baking

powder 2 Beat together the butter,
muscovado sugar, eggs,
then uncover it and cook for a
further 15-30 minutes, or until
Cake ✱ 1tsp xanthan gum

✱ 1tsp ground cinnamon
flour, baking powder, xanthan
gum and cinnamon until the
it is just firm to the touch in the
centre. Remove from the oven.
Serves 8-10
✱ 125g (4oz) raisins
✱ 150g (5oz) ground hazelnuts
✱ 3 eating apples, 2 cored,
mixture is smooth. Fold in
the ground hazelnuts and
chopped apple.
5 Warm the apricot jam until
it’s runny then brush it
over the top of the warm cake.
Saturated fat: 10g
peeled and chopped and 1
cored and thinly sliced 3 Spoon the mixture into the
lined cake tin and level the
Leave the cake to cool in
the tin.
✱ 175g (6oz) butter, melted ✱ 1-2tbsp Demerara sugar surface. Arrange the apple Tip
✱ 175g (6oz) light muscovado ✱ 3-4tbsp smooth apricot jam slices on top and sprinkle over If you don’t have
sugar ✱ 20cm (8in) cake tin, lined the Demerara sugar. smooth apricot jam,
✱ 2 large eggs with baking parchment sieve ordinary jam.
Martin Poole and Charlotte Tolhurst. Nutritional values are for the maximum number of servings and exclude serving suggestions
Recipes by Sue McMahon, Kate Moseley and Laura Street. Photos by Chris Alack, Terry Benson, Tony Briscoe, David Jordan,
Lose the gLuten
Butterfly ✱ 3tbsp milk

✱ Few drops vanilla extract
sugar, butter, eggs, milk and
vanilla and beat well until the
of boiling water and beat until
smooth, preferably using an
Buns FOR THE BUTTERCREAM:

✱ 200g (7oz) icing sugar,
mixture is smooth. Divide the
mixture between the 12 paper
electric whisk. Transfer the
mixture to the piping bag with
Makes 12 plus extra for dusting cases in the muffin tray. the star piping tube.
Suitable for freezing: buns only
✱ 100g (3½oz) butter,
softened
3 Bake the cakes for 15-18
minutes, or until they are
risen and an even golden colour
6 Cut the tops off the buns
and cut these in half. Pipe
a spiral of buttercream over
Saturated fat: 11.5g
✱ 12-hole muffin tin, lined with and just firm to the touch in the cut surface of the bun
FOR THE BUNS: paper cases the centre. and then replace the 2 cut off
self-raising flour
✱ Piping bag with star piping tube
4 Remove from the oven and
transfer them to a wire rack
pieces, pressing them into the
buttercream like wings. Dust
✱ 1tsp gluten-free baking
powder 1 Set the oven to 180°C or gas
mark 4.
to cool.
5 To make the buttercream,

with a little icing sugar.
❄ The undecorated buns may be
✱ 150g (5oz) butter, softened
✱ 3 large eggs
2 To make the buns, tip the
flour into a bowl and stir
in the baking powder. Add the
sift the icing sugar into a
bowl and add the butter and
vanilla and about ½-1 tablespoon
frozen for up to 1 month. Use good
quality paper cases, so they don’t
peel away from the buns.
New!
Only
£4.99
On Sale Now
To find your nearest stockist at
womansweekly.com/findWWC
go with the grain
On The
Pulse
We’re being encouraged to eat less meat, and pulses and
grains are a good substitute or may be combined with meats,
so that less meat is used. Not only are they cheap, but they
are also lower in fat than meat and higher in fibre. So here are
some delicious recipes to tempt you, using fresh, frozen,
dried and canned peas, beans, lentils and chickpeas
Tip
Use frozen broad beans or any
canned beans as an alternative
to edamame if preferred.
Bean And ✱ 125g (4oz) each frozen

edamame beans and peas
✱ 8 baby plum tomatoes,
quartered
until almost tender. Stir in the
beans and peas, leave a couple
Pea Rice ✱ 1tbsp freshly grated ✱ 1tbsp each pumpkin of minutes then drain well.
Stir-fry
root ginger
✱ ½ -1 red chilli, deseeded,
finely sliced
sunflower sesame seeds,
toasted
✱ About 60g (2oz) fresh rocket
2 Put the ginger, chilli, garlic
and spring onions in a wok
with the sesame oil and stir-fry
Serves 4 Suitable for freezing: ✘ ✱ 1 garlic clove, peeled and leaves, or baby spinach leaves for 2 minutes. Add the drained
finely chopped ✱ About 3tbsp soy sauce rice with the beans and peas,
✱ 3 spring onions, trimmed lime juice, tomatoes and seeds.
1 3
Saturated fat: 2.5g and chopped Stir the rice into a large pan Stir in the rocket or spinach
➻
✱ 200g (7oz) wholegrain, ✱ 3tbsp sesame oil of boiling water, bring back to leaves, adding 3 tablespoons
or plain basmati, rice ✱ Juice from 1 lime the boil then cook 15-20 minutes of soy sauce.
Pulses
All About “pulses” includes beans, lentils
The food group of
ich are
and peas and they are edible seeds, wh
such as garden
grown in pods. Some are eaten fresh
whereas
peas, runner beans and broad beans
butter
others are dried and include chickpeas,
ow and
beans, kidney beans and red, green, yell
d pulses is
brown lentils. Often cooking with drie
etimes
considered time consuming, as it’s som
and then
necessary to soak the pulses overnight
ten them. But
they take a long time to cook and sof
ble pouches
using canned beans or even microwava
of lentils can speed things up.
in
Pulses can be used in recipes as the ma
the you can
n
ingredients, or if used in meat dishes,
makes the
often get away using less meat, which
er in fat
recipe cheaper and usually makes it low
to the diet.
too – as well as adding fibre and iron
for the body
However, the iron in pulses is harder
so eating
to absorb than the iron found in meat,
k rich in Tip
some dark green vegetables or a drin
the body
vitamin C, such as orange juice, can help If you don’t have time to use
king tea or dried beans, then a 400g can
to absorb the iron – but try to avoid drin kidney beans, rinsed and
al with pulses,
coffee immediately after eating a me drained may be used instead.
body from
because these drinks can prevent the
absorbing all the iron.
Chilli Con 2 The next day the beans will

have swollen up, drain and
rinse them then place them in
pepper and garlic to the pan and
cook for a further 2-3 minutes.
Add the chilli, paprika and cumin
Carne a pan and cover with water and

bring to the boil and boil rapidly
and stir for a few minutes.
Serves 4-6 Suitable for freezing: ✔ for 10 minutes. Cover the pan,
leaving the lid askew to help
prevent the contents boiling
Saturated fat: 5g over. Simmer the beans for
✱ 200g (7oz) dried red 1-1½ hours, or until they are just
kidney beans tender. Drain the beans.
✱ 1 onion, peeled and diced
✱ 1 red pepper, deseeded
and diced
✱ 1-2 cloves garlic, peeled
and crushed
✱ 1tsp chilli powder
1 Cover the beans with cold
water, cover the bowl and
leave them at room temperature
✱ 1tsp sweet paprika overnight.
✱ 1tsp ground cumin
✱ 500g (1lb) lean minced beef
✱ 1 beef stock cube
✱ 1tsp dried oregano
4 Add the beef to the pan and
break it down, and brown
it on all surfaces, stirring it
✱ 2tbsp tomato purée occasionally. Crumble over the
✱ 1tsp black treacle stock cube and pour in 300ml
✱ 30-50g (1-1¾oz) dark (1½pt) boiling water. Add the
chocolate chopped tomatoes, oregano,
3 Heat the oil in a sauté pan

and add the onion and cook
it over a medium heat for about
tomato purée and treacle. Bring
to the boil, then cover the pan
and reduce the heat and simmer
5 minutes, then add the red for 20-30 minutes, stirring often.
go with the grain
Blackeye drained and rinsed
✱ 2 x 400g cans chopped 3 Heat the taco shells in the
oven, for a few minutes,
Bean Tacos tomatoes according to pack directions.

✱ 1tbsp tomato ketchup
✱ 12 taco shells (1 packet)
TO SERVE:
4 Fill the tacos with bean
mixture and serve with
coriander leaves, to sprinkle on
✱ A few coriander leaves top and cream to spoon over and
Saturated fat: 6g
✱ About 6tbsp soured cream cheese to garnish. Serve with
✱ 1tbsp sunflower oil ✱ About 6tbsp grated lime wedges.
✱ 1 large onion, peeled and Cheddar cheese
chopped ✱ 1 lime, cut into wedges
✱ 1 red chilli, deseeded and
finely chopped
✱ 2 cloves garlic, peeled and
finely chopped
1 Heat the oil in a large pan and
cook the onion and chilli for 5
minutes until softened. Add the
Tip
Blitz some of the mixture
✱ ½-1tsp mild chilli powder, garlic and chilli powder, if using with a stick blender, in the pan,
optional and cook another 5 minutes. and stir back into the rest to
✱ 410g can blackeye beans,
drained and rinsed
✱ 410g can red kidney beans,
2 Add the beans and tomatoes
and simmer for 20 minutes.
Add the ketchup and seasoning.
thicken it more if you like.
5 Add the beans to the pan,

and bring the mixture back
to the boil, then reduce the heat
and simmer for 10-15 minutes.
If the sauce looks too dry, add
some boiling water, if it’s too
runny, boil rapidly to evaporate
some of the liquid and reduce
the mixture down.
6 Just before serving, add the

chocolate to the pan and
allow it to melt and stir it in.
Season to taste with salt
and pepper.
❄ Once cold, pack in freezer
container or bag, and freeze for
up to 1 month. Defrost thoroughly
➻
before reheating.
Tip
The lentils can be cooked the
day before serving. For serving
Houmous
with meat, use red wine in the Salt shouldn’t be added during
recipe instead of white wine, if cooking as it can mean the skins
you like. stay hard, which is why it’s
better to season them at the end
of the recipe.

Saturated fat: 1g
✱ 250g (8oz) dried chickpeas

✱ 1½tbsp bicarbonate of soda
✱ 4tbsp tahini
✱ Juice 1 lemon
✱ 2 cloves garlic, peeled and
crushed
✱ 1tsp cumin
✱ Pinch of paprika
✱ Pitta bread and olives,
to serve
Braised finely chopped

✱ 150ml (¼pint) white wine 3 Put the lardons in a large
frying pan and fry until crispy
Puy Lentils ✱ Good handful of fresh

chopped parsley
and lightly coloured. Add the
chopped onion, carrot and celery
With ✱ 1tbsp olive oil

✱ 4-6 x 125-150g (4-5oz)
and fry for 5 minutes. Stir in the
garlic, wine and 150ml (¼pint)
Salmon salmon fillets

✱ 4-6 curly kale leaves, to serve
hot water and the lentils and
bring to the boil. Cover and
simmer gently for 15 minutes
Calories: 375 Fat: 26g 1 Rinse the lentils under cold
running water, drain and put
until tender. Season to taste,
stir in lots of parsley.
Saturated fat: 6g
✱ 300g (10oz) dried Puy lentils

in a pan with enough water to
cover by about 5cm (no salt).
Add the herbs, 1 onion cut into
4 Meanwhile, heat the oil in
another frying pan, add the
salmon fillets, skin side down
✱ 1 bay leaf, a few sprigs each of wedges, 1 carrot and 1 celery and cook without moving them
thyme and parsley stick, halved. Bring to the boil, for 4-5 minutes until crisp
✱ 2 onions, peeled reduce the heat, cover and and the salmon is cooked on
✱ 2 carrots, peeled simmer for 20 minutes. Drain, one side, turn it over and cook
✱ 2 celery sticks taking out and discarding the another few minutes until just
✱ 100g (3½oz) unsmoked vegetables and herbs. cooked through. Serve with
lardons or chopped streaky
bacon
✱ 1-2 garlic cloves, peeled and
2 Meanwhile, chop the other
onion, carrot and celery stick
into fine dice.
the lentils and boiled or
steamed kale.
go with the grain
1 Put the chickpeas in a bowl

and cover with plenty of water,
stir in 1tbsp bicarbonate of soda.
2 The beans will have absorbed
a lot of water and swollen
up. Rinse them and drain them
Cover the bowl and leave the well and place them in a large
beans to soak overnight. saucepan with the remaining
½tbsp bicarbonate of soda.
Hearty 1 Bring the stock to the boil, add
3 Bring the mixture to the

boil and skim off the scum.
Cover the pan with the lid Root And
the chicken thighs, onion and
herbs. Cover and simmer over a
low heat for 20 minutes until the
slightly askew, and simmer the
Barley Soup meat is tender.
chickpeas for about 1-1½ hours,
or until they are just tender, then 2 Peel and chop all the veg and
trim and chop the celery.
3
drain them and rinse them well. Serves 6 Suitable for freezing: ✔ Take the chicken out of the
4 In a food processor or
blender, whizz together the
Saturated fat: 0.3g
pan with a draining spoon
and set it aside.
tahini, lemon juice, garlic and
cumin. Then blend in 4tbsp
water. Add the chickpeas to the
4
✱ 1.5 litres (2½pt)
chicken stock
Put all the vegetables into
the pan. Bring to the boil
then stir in the barley. Bring
bowl along with 2tbsp olive oil ✱ 4 chicken thighs on the back to the boil, reduce the heat,
and whizz the houmous to the bone, skinned and most of cover and simmer for about 30
desired consistency – it can be fat removed minutes or until the vegetables
left slightly chunky if you prefer ✱ 1 large onion, peeled and are tender.
more texture or smooth if you’re
using it as a dip. Season to taste
with salt. Drizzle remaining olive
finely chopped
✱ 2 small bay leaves and a few
sprigs of thyme or rosemary
5 Meanwhile, take the meat
of the thigh bones and shred
it. Keep the meat warm. Season
oil and sprinkle on a little paprika ✱ 1 kg (2¼lb) mixed winter the soup and ladle it into bowls.
on top just before serving with vegetables: we used carrot, Top with shreds of chicken and
pitta bread and olives. turnip, swede, parsnip and sprinkle with parsley. Serve with
celeriac chunks of bread.
Tip ✱ 2 sticks celery
✱ 150g (5oz) pearl barley
❄ Pack the cold soup in a suitable
container and freeze for up to 1
A 400g can drained
✱ Salt and freshly ground month. Allow to defrost thoroughly
chickpeas can be used for speed
black pepper before reheating. Add a little
if you don’t have time to soak
✱ Freshly chopped parsley, boiling water if soup has thickened
and cook them.
➻
for serving too much.
Red Lentil
Soup
Saturated fat: 3g

✱ 6 rashers smoked
streaky bacon
✱ 1 onion, peeled and chopped
✱ 2 carrots, peeled and diced
✱ 2 sticks celery, chopped
✱ 200g (7oz) red lentils,
rinsed and drained
✱ 2 vegetable or ham stock
cubes
1 Heat the oil in a pan and add
the bacon, onion, carrot and
celery and cook over a medium
2 Pour in the chopped
tomatoes and crumble over
the stock cubes. Pour in 1.5ltr
3 The soup may be served as
it is, or for a smooth soup,
whizz it with a stick blender or
✱ 2tbsp chopped fresh parsley heat for 7-10 minutes, until the (2½pints) boiling water. Bring in a liquidizer. If the soup seems
✱ Salt and freshly ground vegetables have softened. to the boil, then cover the pan, a little too thick, stir in some
black pepper Add the lentils to the pan and reduce the heat and simmer the boiling water. Season the soup to
✱ Crusty bread, to serve mix well. soup gently for about 30-40 taste with salt and pepper. Serve
minutes or until the vegetables with freshly ground black pepper
and lentils are tender. and parsley on top as garnish.
Tip
If the lentils are old they will
require a longer cooking time.
go with the grain
Tip
If you want the green beans to
keep their bright green colour,
blanch them separately in a pan of
boiling water for 2 minutes, drain
and rinse under cold water. Add to
the hotpot for the last couple
of minutes.
Full Of ✱ 1tbsp oil

✱ 3 celery stalks, chopped
12 rounds
✱ About 1tbsp fresh thyme 2 Add the green beans, cook
another 5 minutes then stir
Beans ✱ 2 sweet potatoes, about

500g (1lb) peeled and cubed
leaves
✱ 60g (2oz) grated mature
in the butter beans and simmer
5 minutes until heated through.
Hotpot With ✱ 1 yellow pepper, deseeded,

sliced
cheddar Squash some of the beans and
potato in the pan to thicken the
Cheesy ✱ 600ml (1pt) vegetable

stock 1 Heat the oil in a large frying
pan, add the celery and sweet
juices. Check for seasoning and
that the potato is just tender.
Croutes ✱ 100g (3½oz) green beans,

chopped
potato and cook for about 5
minutes. Add the pepper, cook 3 Meanwhile, toast the bread
on one side, turn slices over,
Serves 4 Suitable for freezing: ✘ ✱ 420g can butterbeans, another few minutes then stir in put thyme leaves and grated
rinsed and drained the stock. Bring to the boil and cheese on top and grill until
TO SERVE: simmer for 10 minutes. brown. Serve the toasts on
➻
Saturated fat: 4g ✱ 1 small ciabatta, sliced in the hotpot.
Bean
Burger
Wraps
Saturated fat: 3g
Quinoa And ✱ Salt and freshly ground

black pepper
for 5 minutes. Stir then add the
tomatoes and cook until they
Halloumi ✱ A good handful of mint leaves have just softened.
Salad
✱ Pitta breads and yogurt,
to serve
✱ Baking tray
3 Cut the cheese into 6 thin
slices. Cook them on a hot
griddle pan for under the grill for
Serves 2-3 Suitable for freezing: ✘ about a minute on each side.
Saturated fat: 13g
1 Pour 300ml (½pt) cold water
into a saucepan and add the
quinoa. Bring to the boil then
4 Drain the quinoa, stir in the
grilled tomatoes, onions
and all the cooking juices on
✱ 100g (3½oz) quinoa, rinsed reduce the heat and simmer for the baking tray along with
✱ 1 small red onion, sliced 20 minutes until the water is another tbsp of oil, the vinegar
✱ 1tsp cumin seeds absorbed. and seasoning. Spoon into a
✱ 2tbsp olive oil
✱ 8 baby plum tomatoes, halved
✱ 125g (4oz) halloumi cheese
2 Meanwhile, heat the grill
and put the onion slices on
a baking tray, sprinkle with the
bowl. Shred the mint leaves into
the salad and stir in carefully.
Arrange the cheese on top. Serve
✱ 1tbsp red wine vinegar cumin seeds and 1tbsp oil. Grill with pitta breads and yogurt.
go with the grain
FOR THE BURGERS: ✱ Large knob butter ✱ Juice 1 lime
✱ 2 x 400g can mixed beans, FOR THE SALSA: ✱ 6 flour tortillas, to serve
rinsed and drained ✱ 4 tomatoes, deseeded ✱ Round cutter, optional
✱ 100g (3½oz) breadcrumbs and chopped
✱ 1 medium egg ✱ 1 green chilli, deseeded
✱ 2tbsp coriander and chopped
✱ 1tbsp chipotle paste or 1tsp ✱ 1 small red onion, peeled
smoked paprika and chopped
✱ 30g (1oz) polenta ✱ 2tbsp freshly chopped
✱ 2tbsp sunflower oil coriander
4 Coat the burgers with the

polenta, then chill them for
at least an hour, until firm.
1 Tip the beans in a large bowl

and roughly crush them using
a potato masher.
5 Heat the oil in a pan and

add the butter, and cook the
burgers for a few minutes on
2 Add the breadcrumbs, egg,

coriander and chipotle paste
or paprika to the bowl and
each side until the surface crisps
and they are heated through.
season well with salt and pepper,

then mix well. 6 To make the salsa, mix all
the ingredients together. To
serve: warm the tortillas and fold
into quarters to form a pocket,
and fill with a burger and some
salsa and serve immediately.
❄ The burgers may be packed in
a freezer container, with baking
parchment separating them, and
frozen for up to 1 month. Allow
burgers to defrost before cooking.
Tip
Once shaped, the burgers
may be kept chilled in the
fridge overnight and cooked
3 Divide mixture into 6 and

shape into patties. Using
a round cutter will help to get
the next day.
them all the same shape.
Woman’s Weekly Events
Our Writing Workshops

Book now to join in our fun workshops at our London HQ Just £7
per perso9n
W
ith an even wider selection of
our popular fiction-writing Murder-Mystery
workshops, you really won’t want
to miss out how to write fiction, memoir or
Writing
poetry in a friendly and supportive
Friday 7 October & Friday 11 Historical Writing
November Friday 16 September
atmosphere, come and join us. With Gaynor and Suzanne
With Gaynor and Simon
CouRSE INFoRMATIoN 10.30am TALK The possibilities of the 10.30am What makes historical fiction
crime story different from the rest?
Courses begin at 10.30am and finish at 11.45am TALK Who’s going to do the 10.45am Taking control of your plot:
4.30pm, after a 15-minute problem-solving investigating, and why? openings; pace; subplots; patterns and
Q&A session. Participants should aim to 12.30pm EXERCISE The opening of a mirrors; and flashbacks
arrive 30 minutes before the start to meet crime novel 11.45am EXERCISE Write the opening
the tutors and other students. There will be 2pm EXERCISE Where to set a crime novel paragraph of your novel
two 15-minute tea and coffee breaks, plus 2.30pm EXERCISE Characters and suspects 2pm What makes a character? Whose
3.15pm Plotting a crime novel story is it? The emotional stakes
an hour for lunch. Tea and coffee will be
4.15pm Publishers, etc EXERCISE Creating the characters
available from 10am. 3.15pm Let your character speak; writing
realistic dialogue; types of speech
AbouT ouR TuToRS EXERCISE Give your character a voice
Gaynor Davies is our Fiction Editor Poetry-Writing
and Fiction Special Editor Friday 14 October
With Gaynor and Alison
Della Galton is 10.30am TALK Writing poetry today NEW! Character
a novelist, short-story 11.45am TALK Preparation and production
writer and journalist And Dialogue
of a poem Monday 10 October
Suzanne Ahern writes 12.30pm EXERCISE Write an With Gaynor and Della
serials for us under her own autobiographical poem 10.30am TALK Writing for the Woman’s
name and pseudonyms 2pm Reading poem written earlier. Weekly audience, with Gaynor
Writing a new route into the poem 11am TALK Bring your characters to life,
Simon Brett has 2.30pm EXERCISE Write a poem with Della
written over 90 following the new route 11.45am EXERCISE Complete a character
books and is an 3.15pm TALK The value of revision. How to chart (charts provided)
award-winning author finish a poem and what to do with it next 2pm EXERCISE All the world’s a stage
4.15pm TALK Ideas for your next poems 3.15pm EXERCISE Writing realistic dialogue
Alison Chisholm is an tutor who has a good twist in a story?
had hundreds of poems published
Writing A Short Story NEW! Writing

With A Twist Your Memoir
Friday 8 July & Friday 28 October Monday 4 November
With Gaynor and Della With Gaynor and Della
10.30am TALK Writing for the Woman’s Weekly 10.30am TALK A memoir of Woman’s
audience Weekly with Gaynor
11am TALK Dos and don’ts when writing 11am TALK Your memoir – for publication
a twist, with Della or posterity? With Della
11.45am EXERCISE Write an opening paragraph 11.45am EXERCISE What you’re writing
2pm EXERCISE Write a 100-word and why
twist/outline and share it with the group 2pm EXERCISE Where do you start?
3.15pm GRouP DISCuSSIoN What makes 3.15pm EXERCISE Where will
a good twist in a story? you take your readers?
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Better Breakfasts
Rise And Dine!

Breakfast is the most important meal of the day
to kick start the metabolism and get your brain
activated. Try these ideas for a cracking start to the
morning and for your best performance all day!
Smoked
Salmon
Kedgeree
Saturated fat: 10g
✱ 12 quails’ eggs
✱ 1 medium onion, peeled and
finely sliced
✱ 175g (6oz) basmati or long
grain rice
✱ About 300g (10oz) lightly
smoked salmon fillet (2
fillets)
✱ ½tsp smoked paprika
✱ About 2tbsp fresh parsley
1 Add the quails’ eggs to a pan

of gently boiling water and
cook for 2½ minutes. Drain,
cover with cold water and leave
a few minutes to cool.
2 Melt half the butter in a

frying pan, add the onion
and fry for about 4 minutes
until soft and golden. Add
the rice, stir well then pour in
600ml (1pt) hot water. Bring
just to the boil. Nestle the
salmon fillets in the rice, cover
and cook over a very low heat
for 8-10 minutes.
3 Meanwhile, peel the quails’

eggs. Take out the salmon
and set it aside. Keep cooking
the rice for another few
minutes, with the lid off. Skin
the fish, check for bones.
4 Add the rest of the butter,

large flakes of fish and
parsley to the rice. Arrange
halved quails’ eggs on top and
sprinkle with paprika.
➻
Granola ✱ 3tbsp sunflower seeds baking tray.
This will keep for a month

✱ 2tbsp sesame seeds
✱ 2tbsp poppy seeds 1 Set the oven to 160°C or Gas
Mark 3. 4 Bake for 25-30 minutes,
stirring occasionally until
in an airtight container.

✱ 3tbsp extra virgin rapeseed oil
✱ 3tbsp of your favourite honey
TO SERVE:
2 Mix all the dry ingredients
in a large bowl. Put the oil
and honey in a small pan, bring
the oats are golden. Allow to
cool completely. Pack into an
airtight jar or plastic container.
Calories: 275
Saturated fat: 5g
Fat: 17g ✱ Greek yogurt
✱ 1tbsp of blueberries per
to a simmer until the honey
is runny. 5 To serve, spoon as much
granola as you want into
✱ 250g (8oz) jumbo oats

✱ 5tbsp desiccated coconut
person
✱ A little honey
✱ Baking tray, lined with baking
3 Pour it over the oat mixture
and mix well. Spread the
mixture over a sheet of non-
a bowl. Top with a generous
spoonful of yogurt, blueberries
or fruit of your choice, a
✱ 3tbsp pumpkin seeds parchment stick baking paper on a drizzle of honey and some milk.
Tip
The granola needs
to be crisp but not
overcooked or it will be
bitter. It will clump
and crisp more on
cooling.
Better Breakfasts
Fig And
Pear
Compote
Saturated fat: 1.5g
FOR THE FIG COMPOTE:

Tip
The mixed compote
✱ 250g pack soft
will keep in the fridge for
dried figs
a week so is fine to make
✱ 2tbsp Demerara sugar
up this quantity to serve
✱ 4tbsp clear honey
one or two people for
✱ ½ vanilla pod
breakfast every day.
✱ 1 cinnamon stick
✱ 6 cloves
✱ 2 star anise
FOR THE PEARS:
✱ 3 firm ripe pears,
peeled, halved
lengthways, cored
✱ 1 lemon, 1tsp zest
and juice
TO SERVE:
✱ 3tsp good raspberry jam
✱ 200g carton Greek
yogurt
1 Snip off the fig stems

and discard, split the
fruit in half. Put the
sugar, honey and spices
in a pan with ¼ltr (8fl
oz) water. Bring to boil.
Simmer for 5 minutes,
add the figs and poach
gently for 10-12 minutes
until they are soft. Leave
in liquid to cool.
2 Cut each pear

lengthways in half
and put in a wide frying
pan with a tight-fitting
lid. Add lemon juice and
zest with 300ml (½pint)
water. Bring just to the
boil, put the lid on and
simmer gently for 10
minutes. Take the pan
off the heat. When cool
enough to handle, cut
each piece of pear in half
lengthways again adding
them to the fig compote.
Put into a large bowl or
tub, cover and keep in
the fridge.
4 Swirl raspberry jam

into the yogurt to half
mix. Spoon the compote
into bowls and serve
alongside the yogurt or
dollop a spoon of yogurt
➻
on top.
Tip
Make one large
omelette if you
prefer.
Fluffy ✱ About 60g (2oz) butter of the oil in a large frying pan handle). Spoon in half the egg
Recipes and food styling: Kate Moseley. Photos: Chris Alack.
✱ 1tbsp olive oil and add the mushrooms, stalks mixture and cook for a couple
Omelette ✱ 250g portobellini or chestnut

mushrooms, wiped clean
down. Cook over a medium
heat for about 5 minutes then
of minutes until just beginning
to brown underneath.
With ✱ Salt and freshly ground black

4
Simon Pask. Props stylist: Charlotte Tolhurst
turn them over and cook Pop the pan under the grill
pepper another 3-5 minutes. and let the mixture rise.
Mushrooms ✱ 4 eggs, separated

✱ 4tbsp cream cheese
✱ Handful of fresh parsley
2 Meanwhile, whisk the egg
whites in a large bowl until
stiff. Beat the egg yolks with
5 Spoon 2 tablespoons of
cream cheese on top, add
half the mushrooms, and
Serves 2 Suitable for freezing: ✘ leaves 2 tablespoons of warm water sprinkle with parsley leaves.
Calories: 605 Fat: 58g ✱ Toast and watercress, to until thick, fold them into the Fold in half as you turn it out
Saturated fat: 28g
serve, optional whites with seasoning. on to a warm plate. Wipe the
1 Set the grill to hot. Melt half

the butter with 1 teaspoon
3 Heat half the rest of the
butter and 1tsp oil in a small
omelette pan (with heatproof
pan clean and make a second
omelette. Serve with watercress
and toast, if liked.
Better Breakfasts
Bubble And
Squeak,
With
Sausages
And Tomato
Saturated fat: 20g
✱ 8 Lincolnshire, or your
favourite, pork sausages
✱ 2tbsp vegetable oil
✱ 4 eggs
FOR THE SAUCE:
✱ 2–3 spring onions, trimmed and
finely chopped
✱ ½–1 red chilli, deseeded,
roughly chopped
✱ 1tsp dark muscovado sugar
Tip
For a lower fat
FOR THE BUBBLE AND SQUEAK:
version, look out for
✱ 2 large potatoes, about 600g
turkey or venison
(1 ¼lb) peeled and quartered
sausages.
✱ ¼ Savoy cabbage, about 150g
(5oz), stem removed, thinly
sliced
1 To make the tomato sauce:

Put all the ingredients into a
pan, bring to boil, simmer for 10
minutes until thickened. Whizz
to a smooth sauce using a stick
blender.
2 To make the bubble and

squeak: Add the potatoes to
a pan of cold water. Bring to the
boil, cook for 15 minutes then
put the cabbage on the top to
steam for 5 minutes or until
the potatoes are tender. Drain
well using a colander. Leave in
the colander.
3 Meanwhile, cook the

sausages slowly in a frying
pan with half the oil for 15
minutes. Take out and keep
them warm.
4 Put the rest of the oil in the

frying pan on a high heat.
When sizzling, tip in the potato
Nutritional values are for the maximum number
mixture. Squash it with the back

of servings and exclude serving suggestions
of a spoon or a fork and cook for

4–5 minutes so it starts to form
a crust. Mash it around and cook
for another 5 minutes. Season.
5 Fry the eggs in a non-stick

pan, without using fat.
6 Serve the bubble and squeak

from the pan, with the
sausages, eggs and warm
tomato sauce.
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Kitchen Library
Update Your Bookshelf

If you’re after some inspiration of new recipes to try,
then take a look at some of the latest books
The Hairy Dieters Fast Food Eat Smart
By Si King and Dave Myers By Niomi Smart
Published by Orion £5.99 Published by Harper Collins £12
The recipes in this book show you don’t Known for her video series What I Eat
have to be hungry if you’re on a diet and In A Day, Niomi has a passion for
wanting to lose weight. In the opening natural, plant-based food and in her
chapter, Si and Dave claim to reinvent debut book she has recipes to take
the biker breakfast muffin and they you through the whole day. With a
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which are perfect for a hearty brunch. and Twitter, this book became one of
Many of the recipes have useful tips the best sellers on the day she
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further reduce the number of calories. published until 8th September.
Eat Pretty Every Day Without The Calories –

By Jolene Hart Slow Cooker
Published by Chronicle Books £10.99 By Justine Pattison
Divided into the four seasons, this book Published by Orion £14.99
gives seasonal recipes and simple The latest title in the Without The
nutritional science to what you should be Calories series is due to be out at the
eating to look your best. It’s an inside-out beginning of November, and follows on
approach based on improving how you from others in the series, which include
look by what you eat, whatever your age. Takeaway Favourites, Comfort Food,
This book will be published in October, Quick and Easy, and Easy One Pot.
but may be pre-ordered from Before the recipes there is an
good retailers. introduction to slow cooking and how
to use a slow cooker.
One Pan, Two Plates: Life In Balance A Fresher

Vegetarian Suppers Approach To Eating
By Carla Snyder By Donna Hay
Published by Chronicle Books £15.99 Published by Harper Collins £18.99
Many recipes books are based on All the recipes in this book are
cooking for 4 people, but this book is enriched with nature’s superfoods,
based on recipes for 2, but the best such as leafy greens and bright
thing is that they are all one-pan meals berries, and the well known
Reviews compiled by Sue McMahon. Prices and availability correct at time of going to press
that can be prepared in less than an Australian food and lifestyle writer,
hour, so are ideal for making after a day Donna, shares the secrets of her
at work or a day out. It includes recipes pantry staples, such as chia seeds,
such as butternut risotto and gnocchi buckwheat flour and raw cacoa with
with wild mushrooms. recipe ideas on how to use them.
The Healthy Student Skin: Delicious Recipes And

Cookbook The Ultimate Wellbeing Plan
By studentbeans.com For Radiant Skin In 6 Weeks
Published by Orion £8.99 By Liz Earle
It’s this time of year that many Published by Orion Spring £25
youngsters leave home for the first time Beauty expert, Liz Earle, has written this
and find themselves having to decide on collection of 80 recipes to prove that
their own meals. Takeaways and ready what you put into your body is just as
meals are expensive, so this book gives important for your skin as what you put
lots of advice on the basics of cooking, on it. As well as recipes to eat, there are
how to save money and trips to the recipes for making your own scrubs,
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age fighters
Antioxidants
For Better Health
Brightly coloured fruits and
vegetables contain the most
antioxidants, which are
thought to help fight
cancers and also
combat the signs
of ageing
Tip
To save making
the croutes, look
out for ready-
made ones.
Grape, ✱ 6tbsp olive oil

✱ ½–1 baguette, sliced
✱ 50g (1¾oz) walnuts, toasted
and roughly chopped
oven and transfer them to a
wire rack to cool. Spread them
Stilton And ✱ 100-150g (3½-5oz) Stilton

✱ 2 red-skinned apples, cored
✱ Baking sheet with Stilton cheese.
3 Chop the apples into even-
Walnut ✱ 1 lemon, zested rind and juice

✱ 2 sticks celery, sliced 1 Set the oven to 200°C or Gas
Mark 6.
sized pieces and place into
a salad bowl and pour over
Salad ✱ 2tbsp chives

✱ 250g (8oz) grapes, mixed red
and green, halved
2 Brush 2 tablespoons oil
over the baguette slices and
lay them out on a baking sheet
the lemon rind and juice and
mix well. Then stir in the
remaining olive oil, followed
✱ Salt and freshly ground black and bake them for about 8-10 by the remaining ingredients.
Calories: 339 Fat: 18g pepper minutes, or until they are crisp Arrange the Stilton croutes on
➻
Saturated fat: 2.5g ✱ 100-120g packet rocket leaves then remove them from the top and serve immediately.
Sweet into thin slices (could use
parsnips or celeriac or a
the onion, cover and cook
over a very low heat for 10-12
onions in one layer. Arrange
the potato slices on top then
Potato And mixture)

✱ 1 clove garlic, peeled and
minutes, stirring occasionally
until soft and browning. Stir
pour in the beaten egg and
swirl the pan around so the
Red Onion crushed

✱ Fresh thyme leaves or 1tsp
in the garlic and thyme and
cook for another minute.
egg finds its way through the
potato and onion.
Tortilla dried thyme

✱ 3 medium eggs 2 Meanwhile, cook the sweet
potato in boiling water for 5 Cook over a very low heat
for 5-6 minutes or until
Serves 4 Suitable for freezing: ✘ ✱ Salt and freshly ground black about 5 minutes until tender. just set. Loosen the sides of
pepper Drain well, cool under cold the tortilla and slide it out
✱ Green salad, to serve running water and drain. onto a flat plate or board,
3
Saturated fat: 3g Beat the eggs in a bowl. invert it back into the pan and
✱ 2 large red onions. peeled
✱ 1tbsp olive oil 1 Cut each onion in half then
each half into 6 or 8 thin
Season with salt and
freshly ground black pepper.
cook 3-4 minutes to brown the
other side. Cut into wedges
✱ 1 large sweet potato – about
500g (1lb) peeled, cut
wedges. Heat half the oil in
a 20cm (8in) frying pan, add 4 Add the rest of the oil to
the pan and spread out the
and serve with a leafy green
side salad.
age fighters
Borlotti ✱ 1 large carrot, peeled and

diced (about 200g/7oz)
curly kale
✱ Shaved Parmesan, optional
for 10 minutes, partially
covered.
Bean And ✱ 1 large potato

(300-400g/10-14oz, peeled
✱ Crusty bread, to serve
3 Stir in the beans and some
seasoning. Bring back to
Kale Soup weight) cut into small chunks

✱ 1tbsp tomato purée 1 Heat the oil in a large pan.
Add the onion and carrot
the boil then put the kale on
top and let it steam for
✱ A few fresh thyme sprigs and cook over a medium heat 5 minutes.
4
Serves 8 Suitable for freezing: ✘ ✱ 2 bay leaves for about 5 minutes. Spoon into warm bowls.
Calories: 122
Saturated fat: 0.5g
Fat: 3g ✱ 1ltr (1¾pint) hot vegetable or
chicken stock
✱ 400g can borlotti beans,
2 Add the potato, tomato
purée, thyme and bay, stir
well for a couple of minutes
Top with Parmesan
shavings. Drizzle with olive oil
and serve with crusty bread.
✱ 1tbsp olive oil drained and rinsed and pour in the stock. Bring
✱ 1 onion, peeled and diced ✱ About 125g (4oz) chopped to the boil then simmer gently
Tip
Cavolo nero or Savoy
cabbage would be good in
this soup instead of the
kale. To make it meaty, add
crispy bacon, pancetta
or chunks of
cooked ham.
➻
Tip
To get the seeds out of the
pomegranate cut off the base of
the fruit, trying not to cut into cells
containing seeds and make 4 shallow
cuts into the skin with a small sharp knife.
Break the pomegranate in half, then
quarters. Bend the skin of each quarter
backwards to push the seeds out into a
Duck With Pomegranate bowl. Remove any others with a
teaspoon. Take off the bitter pith.
And Chestnut Sauce Alternatively, buy ready-
prepared pomegranate.
Serves 4 Suitable for freezing: ✘ the meat in the hot roasting
Calories: 355 Fat: 14g tin, skin side up, add the garlic
cloves and thyme and spoon in
Saturated fat: 4g
2 tablespoons of the hot duck
✱ 4 duck breasts, skin scored, fat. Pour the rest of the duck fat
rubbed with salt into a small pot and set aside.
✱ 2 garlic cloves, peeled and Cook the duck breasts for 20
squashed minutes. Take them out of the
✱ 2 thyme sprigs oven, transfer to a warm plate,
✱ 1 small onion, peeled and cover loosely with foil and leave
finely sliced to rest for 10-15 minutes while
✱ 100g (3½oz) peeled, cooked you make the sauce.
chestnuts (half a pack)
✱ 2tbsp sherry
✱ 200ml (7fl oz) chicken stock
3 Heat the frying pan with
the fat and juices from the
roasting tin. Add the onion
✱ Freshly ground black pepper and the crushed roasted garlic
✱ About 100g (3½oz) and cook for 10 minutes until
pomegranate seeds, from 1 browning. Add chestnuts
pomegranate (sliced if large), then the sherry
✱ Roasted sweet potato or and stock. Bring to the boil
butternut squash wedges and and reduce for about 5 minutes
fine green beans, to serve until the sauce thickens.
✱ Roasting tin Season with black pepper.

Mark 4. Put a roasting tin in
4 Slice the duck breast thinly
and divide between 4 hot
plates. Serve with roasted
the oven to heat up. butternut squash or sweet
2 Heat a frying pan, add the

duck breasts, skin side
down and cook over a medium
potato wedges and fine green
beans. Reheat the sauce, add
the pomegranate seeds, and
heat for about 5 minutes to spoon it over the roasted
colour the skin dark brown. Put duck breasts.
age fighters
Blackberry And
Beetroot Salad
Saturated fat: 6.5g
✱ 2 x 150-170g packs blackberries
✱ 2tbsp white wine vinegar
✱ 1tbsp clear honey
✱ 250g pack cooked beetroot, cubed
✱ 100g pack baby salad leaves
✱ 100-150g (3½–5oz) feta cheese, cubed
✱ ½ cucumber, sliced
✱ 2tbsp prepared pomegranate
✱ 2tbsp freshly shredded mint
1 Crush half of the blackberries and press them

through a sieve to remove the seeds. Mix the
strained mixture with the olive oil, vinegar,
honey and salt and pepper to season to
taste to make a dressing.
2 Arrange the beetroot, salad

leaves, feta and cucumber on
a plate and scatter over the whole
blackberries, feta and pomegranate
and then drizzle over the dressing
and serve immediately.
Borscht With Horseradish Cream

Serves 6-8 (Makes 2ltr/31/3 pts)
Calories 195
1Fat 15g Saturated fat: 5g
Suitable for freezing: ✔ soup only
Wear rubber gloves to
stop your hands being
stained pink. Peel the
liquidiser, put it back into the
pan. Add plenty of seasoning
and lemon juice to taste.
✱ 1kg (2¼lb) raw beetroot
6
✱ 45g (1½oz) unsalted butter
✱ 1 large onion, peeled and
beetroot then grate it using
the fine grating blade of a food
processor or grate it by hand –
To make the cream: Mix
the horseradish into the
pot of crème fraîche. Serve
chopped careful you don’t make a hole the soup in bowls and spoon a
✱ 2 sticks celery, trimmed and in the gloves! dollop of cream in the middle.
chopped
✱ 1 small bulb of fennel,
trimmed and chopped
2 Heat the butter in a large
pan, add the onion, celery
and fennel and cook over a
Garnish with fennel or a few
dill fronds.
* Cool the soup and pack it
✱ 3 large tomatoes, skinned and low heat for 10 minutes into a rigid container or
chopped until softened. freezer bag (in a jug, then
pepper
✱ Juice of 1 lemon
3 Add the beetroot to the
pan and cover with 1.3ltr
(2¼pts) water. Bring to the
when it has frozen, remove it
from the jug.) Seal and label.
Use within 3 months. Thaw
FOR THE CREAM: boil and simmer for 5 minutes, at room temperature until
✱ 1tsp hot horseradish then add the tomato and cook thoroughly defrosted. Reheat
✱ 200g carton crème fraîche another 10 minutes. gently. The horseradish
✱ Fennel or dill fronds, for
garnish 4 Purée the soup in batches
in a food processor or
cream is not suitable
for freezing.
➻
Blueberry
Clafouti
Saturated fat: 2g
✱ 30g (1oz) self-raising flour

✱ 2tsp caster sugar
✱ 2 medium eggs
✱ 150ml (¼pint) semi-skimmed
milk
✱ A few drops of vanilla extract,
optional
✱ 125g-150g (4-5oz)
blueberries, fresh or frozen
✱ 1tbsp flaked almonds
✱ Icing sugar, for dusting
✱ Smallish, shallow ovenproof
dish, lightly buttered

Mark 4. Put the flour, sugar,
eggs and just over half the milk
and the vanilla, if using, in a
mixing bowl and whisk well
with an electric hand mixer if
you have one. Stir in the rest of
the milk.
2 Spread the blueberries out

in the dish. Pour the batter
over, sprinkle with almonds
and bake in the centre of the
oven for 30-35 minutes until
risen and just set. Dust with
a little icing sugar and serve
straightaway.
Blueberry Scotch Pancakes

Makes about 15 Suitable for freezing: ✘
Calories per pancake: 71 liquid into the flour until
Fat per pancake: 3g Saturated fat: 2g the mixture is smooth. Stir
in the blueberries.
✱ Pinch salt
✱ 1 medium egg
2 Heat a frying pan. Grease
the base of the pan
sparingly using a sheet of
✱ 125ml (4fl oz) milk kitchen paper dipped in oil.
✱ 1tbsp sunflower oil Spoon tablespoons of mixture
✱ 1tbsp golden syrup onto the base of the frying pan
✱ 125g (4oz) blueberries and spread them out to about
✱ Oil, for frying 6-7cm diameter. Cook for
✱ Syrup to serve, eg, agave, about a minute, then turn over
maple or clear honey and cook for about 30 seconds
longer or until both sides are
1 To make the batter, tip the

flour into a bowl and stir in
the salt. Whisk together the
a light golden colour. Remove
from the pan and repeat with
the remaining batter. Serve the
egg, milk, sunflower oil and pancakes with extra golden
syrup. Gradually whisk the syrup drizzled over them.
age fighters
Green Tea 1 Pour the water into a

saucepan and add the
return it to the freezer. Freeze
it, beating it occasionally,
Recipes and food styling by Sue McMahon and Kate Mosely.
Granita sugar and lemon rind and until it’s like crushed ice
frankthephotographer.com. Props stylist: Sue Radcliffe
Photos by Chris Alack, David Jordan, Ian Garlick and
bring to the boil, stirring to and then serve.
2
until the sugar dissolves.
Remove the pan from the
heat and add the tea bags.
3 Alternatively, allow it to
freeze completely and
then remove it from the
Saturated fat: 0g Stir in the lemon juice. Strain freezer and allow it to soften
the mixture to remove the slightly, then scrape it out
✱ 900ml (1½pints) water teabags and lemon peel. Pour of the container to give a
✱ 175g (6oz) caster sugar the mixture into a freezer crushed ice texture. Serve
✱ Thinly pared rind and juice container and freeze until piled into glasses, decorated
1 lemon crystals start to form around with pared lemon rind swirls.
✱ 6 green tea bags the edge of the container. * This will keep frozen for
✱ Lemon rind, for decoration Beat the mixture well and up to 2 months.
Nutritional values are for the maximum number of servings and exclude serving suggestions.
Come Along To Ou
Crochet & Needle
Our Knitting Team Learn To Crochet Speedy/Ultimate
Tina Egleton, Technical Knitting
Editor, has over 40 years’
£69 London Christmas Knitting
experience. She has designed per person HQ
London
many of Woman’s Weekly’s
knitting patterns and is an expert tutor. ✤ Friday 16 september
£69
per person HQ
Freddie patmore, Knitting & With Freddie and Monika
Crochet Content Editor, has Join our tutors who’ll teach you how to hold ✤ Monday 3rd October
been crocheting since she was a your hook and yarn, do the basic stitches and With Freddie and Monika
child. She’s gone on to become a how to work from your pattern. Packed with handy hints and lovely gift ideas,
published author and designer and loves 10am Welcome, with coffee and tea this workshop is for the confident beginner
teaching our workshops. 10.30am How to hold your hook and yarn knitter.
Monika Cobel, Knitting Assistant and make a slip knot 10am Welcome, with tea/coffee
Monika, has a calm and patient 11am Learn how to work the basic stitches, 10.45am Start work on some super speedy
nature, making her a great chain, double crochet and double trebles Christmas decs
tutor. She has recently started 11.30am Continue working on the basic 12.30pm Finish off your decs, darn in ends
designing for Woman’s Weekly. stitches and learn to stiffen for a professional finish
2pm How to read a pattern and work in the 2pm Quick scarf project using glitzy yarn
Our Needle-felting Team round 3.45pm Finish off your scarf and learn other
Judy is a designer who’s 3.30pm How to change a colour and work a time-saving tips and tricks
written numerous craft basic project 4.15pm Question time
books and articles. She 4.15pm Question time 4.30pm Workshop Finishes
attended Cardiff and then 4.30pm Workshop finishes
Maidstone College of Art,
where she studied graphic design, before
starting work as a designer at the BBC.
roz has always loved creative writing,
How To Design A Learn To Crochet
drawing, painting and crafts. For many Child’s Sweater Amigurumi
years she was Search Press’s Editorial
London
Director, commissioning practical art and £69
per person HQ NEW! £69
London
ExCel
crafts books for international markets. per person
✤ Friday 7 October
With Tina ✤ Friday 18 November
Workshop Information We’ll teach you how to create a sweater With Freddie and Monika
✤ Adult Workshops at our HQ pattern for a child. The pattern will be for Freddie and Monika will begin the day with
begin at 10.30am and finish at a simple stocking-stitch sweater in double a refresher of basic stitches and pattern
knitting yarn that you make at home. abbreviations before going onto crochet a toy
4.30pm, participants should arrive 10am Welcome, with coffee and tea cat or dog in the traditional Amigurumi style.
30 mins before the start to meet the 10.30am Draw a line diagram with detailed 10.30am Welcome and Introduction.
tutors and students. Tea and coffee measurements 10.45am A brief refresher of the basic
will be available at 10am, 11.30am 11am Work out the tension from a swatch to stitches and pattern abbreviations with a
and 3.30pm, a break for lunch at be used to translate all the measurements short exercise.
into stitches and rows 11.15am How to make a slip ring and begin
1pm. You’re welcome to bring your
11.15am Calculating back and front work on your Amigurumi project.
own food, buy in our canteen or at instructions and working out all shapings 11.45am Shaping techniques and working in
the many food outlets nearby. 2pm Calculating sleeve instruction and the round.
✤ Our HQ address is Blue Fin working out all shapings 1pm Lunch.
Building, 110 Southwark Street, 3.45pm How to incorporate motif into front 2pm Continue working on your Amigurumi
London SE1 0SU instructions project.
4.15pm Question time 3pm Sewing-up techniques.
✤ The Amigurumi workshop on 4.30pm Workshop finishes 3.45pm How to stuff your finished item and
18 November will be held at ExCel You will need to bring with you: ✤ An old embroider the face.
London E16 1XL. The workshop costs sweater that fits intended child ✤ A calculator 4.15pm
£59 per person, the workshop runs ✤ A tension sample knitted in the double- Question time.
from 10.30 to 4pm. Lunch is at 1pm knitting yarn that you intend to knit the 4.30 Finish.
sweater with. The sample should be knitted
and tea and coffee is available to
on 4mm (No.8) needles over 34 stitches thus:
buy at the venue. To find out how to K 3 rows. 1st row: K to end. 2nd row: K2, p30,
get there, visit Excel.London. K2. Repeat last 2 rows, 19 times more. Next 2
rows: K2, p30, k2. Cast off pwise.
Woman’s Weekly Events
Our Exclusive Knitting, Ring to book your

place – don’t miss out
e-felting Workshops 0800 024 1212
Teddy Bear Winter Woolly Christmas

£79 London Polar Bear Penguin
per person HQ London
£79
per person HQ £79 London
✤ Monday per person HQ
19 september ✤ Monday
With Judy and Roz 14 November ✤ Monday
Make your own little With Judy and Roz 28 November
jointed teddy Come and needle-felt a polar bear (9cm With Judy and Roz
bear with coloured fibres and high). Using a wool-sculpting technique, Judy Needle-felt this penguin (15cm high).
embellishments (12cm high) and Roz will show you how to add his scarf Judy and Roz show you how to create the
10am Meet and greet, with tea and coffee and earmuffs figure and add the hat and hot-water bottle
10.30am Introduction and a short 10am Meet and greet, with tea and coffee 10am Meet and greet, with tea and coffee
demonstration on the needle-felting 10.30am Introduction and a short 10.30am Introduction and a short
technique demonstration on the needle-felting demonstration on the needle-felting
10.45am Start needle-felting the different technique technique
body parts 10.45am Start needle-felting the different 10.45am Start needle-felting the different
11.30am Tea/coffee break body parts body parts
11.45am Finish the body parts and add facial 11.30am Tea/coffee break 11.30am Tea/coffee break
features 11.45am Finish the body parts and assemble 11.45am Finish the body parts and assemble
1pm Lunch your bear your penguin
2pm Joint your teddy bear 1pm Lunch 1pm Lunch
3pm Tea/coffee break 2pm Finish bear and add facial features 2pm Finish penguin and add facial features
3.15pm Needle-felt a costume and add 3pm Tea/coffee break 3pm Tea/coffee break
embellishments 3.15pm Add earmuffs, scarf and snowballs 3.15pm Make hot-water bottle and hat
4.15pm Question time 4.15pm Question time 4.15pm Question time
4.30pm Workshop ends 4.30pm Workshop ends 4.30pm Workshop ends
Woman’s Weekly WOrksHOps Please complete this coupon and send it to: Woman’s Weekly
✁
It’s easy to book Customer Care, Blue Fin Building, Room 6C05, 110 Southwark Street, London SE1 0SU
By phone: Workshop Date Venue price No. of tickets Total
MasterCard or Visa cardholders Learn to Crochet 16 sept London HQ £69
can book a workshop by calling Needle-felting: Teddy Bear 19 sept London HQ £79
0800 024 1212*

speedy/Ultimate
Christmas knitting 3 Oct London HQ £69
and quoting HE Learn to Design A
*Lines are open Monday to Friday, 10am-4pm, Child’s sweater 7 Oct London HQ £69
but closed bank holidays. Call charges from Needle-felting:
mobiles and non-BT landlines may vary. Winter Woolly polar Bear 14 Nov London HQ £79
For more information about all our workshops, Learn To Crochet Amigurumi 18 Nov London ExCel £69
go to womansweekly.com/events Needle-felting:
Or complete the coupon, right. Christmas penguin 28 Nov London HQ £79
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Sweet Treats…
With No Added Sugar
Cutting back on
sugar doesn’t
have to mean
giving up sweet
treats. The natural
sweetness of the
ingredients give
delicious results
Blueberry
Muffins
Saturated fat: 5.5g

✱ 1tsp baking powder
✱ 2tbsp stevia sweetener,
optional, eg, Truvia
✱ 160ml can coconut cream
✱ 2 medium eggs
✱ 4tbsp milk
✱ 150–200g punnet blueberries
✱ 6-hole muffin tin with paper
cases

Mark 6.
2 Sift the flour and baking

powder into a bowl. Stir
in the stevia if using. Tip the
coconut cream into a jug and
beat in the eggs and milk until
Photos by Tony Briscoe. Props Stylist: Sue Radcliffe
smooth. Pour the mixture

into the flour and add the
Recipes and food styling by Sue McMahon.
blueberries and stir until just

mixed. Divide the mixture
between the 6 muffin cases.
3 Bake for 15-20 minutes,

or until risen and just firm
to the touch in the centre.
Remove from the oven and
lift out the muffins onto a wire
rack to cool.
naturally sweet
Carrot Cake
Serves 8-12 Suitable for freezing: ✘ and stir in the ground almonds
Calories: 352 Fat: 29g and raisins. Beat together the eggs,
Saturated fat: 12g oil and milk and pour into the
dry ingredients. Add the grated
FOR THE CAKE: carrots and fold all the ingredients
✱ 150g (5oz) self-raising flour together. Spoon the mixture into
✱ 1tbsp ground mixed spice the lined cake tin and level out
✱ 1tsp bicarbonate of soda with the back of a spoon.
✱ 100g (3½oz) ground almonds
✱ 100g (3½oz) raisins
✱ 3 large eggs
3 Bake the cake for 50 minutes-1
hour or until the cake has risen
and feels just firm to the touch in
✱ 100ml (3½fl oz) sunflower oil the centre. Remove the cake from
✱ 3tbsp milk the oven and leave it to cool in the
✱ 350g (12oz) carrots, peeled and tin for 10-15 minutes then transfer
grated to a wire rack to cool completely.
FOR THE FILLING/TOPPING:
✱ 400g (14oz) full fat cream cheese 4 Peel off the lining paper and
cut the cake half horizontally.
✱ 2tbsp powdered stevia
sweetener, eg, Sukrin Icing
✱ Zest 2 oranges, 1 finely grated
5 Beat the cream cheese to soften
it, then beat in the powdered
stevia and finely grated orange zest.
and 1 zested into strips Use half of the mixture as a filling
✱ 20cm (8in) round cake tin, lined for the cake and the remaining
with baking parchment mixture as a topping, spreading it
out evenly. Top the icing with the

Mark 4.
zested strips of orange rind. Any
cake with cream cheese frosting
2 Sift the flour, spice and

bicarbonate of soda into a bowl
should not be unrefrigerated for
more than 2 hours.
➻
Banana sweetener, eg, Sukrin icing
FOR THE TOPPING:
cream, eggs, vanilla, cornflour,
sweetener and the mashed
Cheesecake ✱ 150–170ml carton double

cream
banana mixture. Pour the
mixture slowly over the base.

✱ Cocoa, for dusting
✱ 20cm (8in) spring-clip or
4 Place the tin on a baking
tray and bake in the centre
of the oven for 50-60 minutes,
Saturated fat: 32g loose-bottomed cake tin, lined or until the filling has just set
with baking parchment but still has a slight wobble.
✱ 200g (7oz) oatcakes (no
added sugar), finely crushed
✱ Baking tray
5 Turn the oven off and leave
the cheesecake to cool in
✱ 1tbsp cocoa
✱ 1tbsp powdered stevia 1 Set the oven to 160°C or Gas
Mark 3.
the oven until it is cold enough
to put in the fridge; cooling
sweetener, eg Sukrin Icing
✱ 100g (3½oz) butter, melted
FOR THE FILLING:
2 Tip the oatcakes into a bowl
and stir in the cocoa and
powdered stevia, then stir in
it slowly means it will be less
likely to crack. Chill it in the
fridge for several hours or
✱ 3 small ripe bananas the butter. Tip the mixture into overnight.
✱ Juice 1 lemon
✱ 2 x 280g cartons full fat
cream cheese
the base of the lined cake tin
and press it down firmly in an
even layer. Bake for about 10
6 Remove the cheesecake
from the tin and peel away
the lining paper and place on a
✱ 300ml pot double cream minutes then remove it from serving plate. Whip the cream
✱ 4 large eggs the oven. for the topping with a little
✱ ½tsp sugar-free vanilla
extract
✱ 2tbsp cornflour
3 To make the filling, mash
the bananas with the lemon
juice. Beat the cream cheese
vanilla extract until it forms
soft peaks and spoon it on top
of the cheesecake and dust over
✱ 4tbsp powdered stevia to soften it, then beat in the a little cocoa.
naturally sweet
* FAT FREE Quick Berry And Watermelon Sorbet
Serves 4-5 Suitable for freezing: ✔ ✱ 2tbsp powdered stevia, eg, and purée until smooth. If the
Calories: 32 Fat: 0g Sukrin Icing mixture is very soft, return
Saturated fat: 0g ✱ Mint leaves, for garnish it to the freezer until it’s firm
enough to scoop into balls and
✱ 400-450g pack frozen
berries, eg, blueberries or
mixed berries
R emove the frozen fruits
from the freezer and leave
them until they just start to
serve garnished with mint
* Once made, this may be
stored in the freezer for up to
✱ 175g (6oz) prepared soften slightly, then tip them 1 month. Allow it to soften
watermelon chunks, frozen into a blender along with the slightly before serving, to
✱ Juice 1 lemon lemon juice and sweetener make it easier to scoop.
Coconut,
Cashew
And Apricot
Oaty
Cookies
Serves 25-30 Suitable for freezing: ✔
Saturated fat: 7g
✱ 125g (4oz) rolled jumbo oats

✱ 250g packet dried apricots,
chopped
✱ 100g (3½oz) desiccated
coconut
✱ 100g (3½oz) unsalted cashew
nuts, chopped
✱ 100g (3½oz) blanched
almonds, chopped
✱ 50g (2¾oz) ground almonds
✱ Pinch salt
✱ 2 small very ripe bananas
✱ ½-1tsp sugar-free vanilla
extract ground almonds, cinnamon down with your fingers to level airtight container for up to
✱ 6.5cm (2½in) plain round and salt. the surface. Lift the cutter and 1 week.
cutter
✱ Baking sheets with non-stick
liners or baking parchment
3 Mash the banana until
smooth and stir in the oil
and vanilla extract. Pour the
repeat to make 18-20 cookies.
5 Bake the cookies for about

15-20 minutes or until
* Freeze in an airtight
container for up to 1 month.
They may soften slightly as
mixture into the dry ingredients lightly golden. they defrost, so they can be

Mark 3.
and mix well.
4 Put the round cutter on 6 Remove from the oven

and leave to cool for a few
cooked for a few minutes in
a hot oven to firm them up.
2 Tip the oats into a bowl and the lined baking sheet and minutes on the baking sheets However, they are meant to
➻
stir in the apricots, coconut, spoon in about 2–3tsp of the then transfer to a wire rack to be a chewy cookie not a
cashew nuts, chopped and mixture and press the mixture cool completely. Store in an hard, crisp cookie.
Date, Apple ✱ 100g (3½oz) butter, plus
extra for serving
of soda and place the pan
over a medium heat and cook
clean after being inserted into
the cake.
And Walnut ✱ 300g (10oz) self-raising flour

until the dates and apple have
softened. Remove the pan from 5 Remove the cake from the
oven and leave it to cool in
Loaf ✱ 2 large eggs

✱ 100g packet walnuts,
the heat and leave the mixture
to cool.
the tin for about 5–10 minutes,
then turn it out of the tin and
Serves 8-10 Suitable for freezing: ✔

chopped
✱ 1kg (2lb) loaf tin, buttered and 3 Beat the butter to soften it
and then sift over the flour
transfer it to a wire rack to cool
completely.
Calories: 350
Saturated fat: 7g
Fat: 18g lined with a strip of baking
parchment
and cinnamon. Add the eggs
and cooled date and apple
mixture and beat until smooth
6 Serve the loaf sliced with
butter, if liked.
* Put the cooled cake in a
✱ 250g packet pitted dried
dates, roughly chopped 1 Set the oven to 160°C or Gas
Mark 3.
then fold in the walnuts.
4 Transfer the mixture to the

freezer bag and freeze for
up to 3 months. Allow to
✱ 1 cooking apple, peeled, cored
and chopped
✱ Pinch bicarbonate of soda
2 Pour 300ml (½pt) water
into a saucepan and add the
dates, apple and bicarbonate
loaf tin and bake for 40-50
minutes, or until the cake has
risen and a skewer comes out
defrost overnight, or
thoroughly for several hours,
before serving.
naturally sweet
Chocolate ✱ 2tbsp crème fraîche, plus

extra for serving
Mousse ✱ Few drops sugar-free vanilla

extract
And Berry ✱ Cocoa, for dusting
Layer 1 Prepare the fruit and

divide between 5-6 serving
glasses.
2
To make the mousse, melt
the chocolate and butter
then stir in the egg yolks,
Saturated fat: 7g
crème fraîche and vanilla
✱ 150-250g (5-8oz) extract.
strawberries
✱ 150g (5oz) raspberries
✱ 150g (5oz) blueberries
3 Whisk the egg whites until
stiff then fold into the
chocolate mixture. Spoon the
FOR THE MOUSSE: mousse over the fruits and
✱ 85g bar no added sugar dark keep chilled until serving.
chocolate, eg, Cavalier
4 To serve, spoon on a little
crème fraîche and dust
some cocoa over the top.

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Fibre-Rich FoodsFO M HE THE

Cut Back On Sugar

Help Your Heart

On sale every week.

✱ 200g (7oz) Brazil nuts,

1 Set the oven to 180°C or Gas

2 Reserve about 2tbsp Brazil

4 Reserve about 2-3 tbsp of

✱ 4tbsp light olive oil

1 Heat 2tbsp olive oil in a

4 Set a timer and cook the

2 Use a whisk to swirl the

1 Bring a shallow pan of

Soufflé evenly coated. beat in the milk, allowing the

Baked Eggs crushed

Instead of ham, egg and chips

And Sage 2 Heat a frying pan and

Tortilla they break up a little.

Serves 6-8 Suitable for freezing: ✘

1 Add the potatoes to a pan of

Thyme-roasted Almonds QUICK SNACK Tip

S et the oven to 200°C or

FOR THE PASTRY: the dough out on a lightly

Cheese Flan Fat per serving: 26g

1 Set the oven to 200°C or Gas

2 To make the pastry, tip the

Pork Chops ✱ Mashed potato and green

✱ Roasted Red Onion and Cheese

✱ Italian Mushroom and Tomato

✱ Sautéed Leek with Quail’s Eggs

✱ Houmous with Olive

✱ Anchovies on Minty Creamed

✱ Ricotta, Bean and Ham

✱ Smoky Beans with Bacon

✱ Mustardy Chicken with

✱ Gypsy Toast with Rosy

✱ Nutty Chocolate Mallow

✱ Ginger Ricotta and Fig

✱ Peanut Butter, Banana

✱ Caramelised Spicy Apple

Serves 2 Suitable for freezing: ✘

✱ 1 or 2 tuna steaks (about Tip from

Salmon And ✱ 1 lime, cut into wedges

Guacamole 1 To make the guacamole:

Toasts a large bowl, mash it roughly

✱ 2 ripe avocados, stoned

1 Set the oven to 200°C or Gas Mark 6.

2 Whisk the egg whites, with a pinch of

3 In another bowl, using the same

4 Stir about one-third of the egg whites

5 Put on a baking sheet and bake for 12-

Spiced ✱ Pinch chilli flakes

Mackerel ✱ 2tbsp mayonnaise

With Beetroot ✱ 1tbsp olive oil too pink.

Kipper ✱ 2tsp curry powder or garam masala heat for 10 minutes.

1 Cut about 3–4 slashes into the top of

2 Mix 50g (1¾oz) butter with the

3 Melt the remaining butter on a griddle

Suitable for freezing: ✘

1 Set the oven to 200°C or Gas

2 Cut 2 large squares of baking

3 Fold the paper up around the

4 Bake the salmon for 15-20

The Italian Lakes