Good Food - Good Food Eat Well

Mouthwatering meat-free recipes for all occasions

EAT WELL
Delicious recipes for the perfect nutritional balance

FOOLPROOF RECIPES
Triple-tested by the trusted team at Good Food

COOK WITH CONFIDENCE
Step-by-step methods and simple ingredients

This ebook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorized distribution or use of this text may be a direct infringement of the authors and publishers rights and those responsible may be liable in law accordingly.

Epub ISBN: 9781473530942

Version 1.0

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BBC Books, an imprint of Ebury Publishing
20 Vauxhall Bridge Road,
London SW1V 2SA

BBC Books is part of the Penguin Random House group of companies whose addresses can be found at global.penguinrandomhouse.com

Photographs BBC Magazines 2017

Recipes BBC Worldwide 2017

Book design Woodlands Books Ltd 2017

Front cover image: Lara Holmes BBC Worldwide 2017

All recipes contained in this book first appeared in BBC Good Food magazine.

First published by BBC Books in 2017

www.penguin.co.uk

A CIP catalogue record for this book is available from the British Library

ISBN 9781785941979

Project editor: Grace Paul

Design: Interstate Creative Partners Ltd and Kathryn Gammon

Cover Design: Interstate Creative Partners Ltd

Production: Alex Goddard

Picture Researcher: Gabby Harrington

A satisfying, creamy porridge thats totally dairy-free.

PREP 3 mins COOK 20 mins 2

75g quinoa

25g porridge oats

4 cardamom pods

250ml unsweetened almond milk

2 ripe peaches, cut into slices

1 tsp maple syrup

Put the quinoa, oats and cardamom pods in a small saucepan with 250ml water and 100ml of the almond milk. Bring to the boil, then simmer gently for about 15 mins, stirring occasionally.

Pour in the remaining almond milk and cook for 5 mins more until creamy.

Remove the cardamom pods, spoon into bowls or jars, and top with the peaches and maple syrup.

GOOD TO KNOW: Vegan
PER SERVING kcal 231, fat 4g, saturates 1g, carbs 37g, sugars 10g, fibre 6g, protein 8g, salt 0.2g

Cardamom & peach quinoa porridge

A quick and balanced breakfast, perfect for busy mornings.

PREP 3 mins COOK 3 mins 2

1 grapefruit (you will need about 100g flesh)

4 tbsp almond butter

2 slices rye bread, toasted or untoasted

Segment the grapefruit and spoon the fruit, along with any juice, into a small bowl.

Spread the almond butter onto the rye bread, and top with the grapefruit, drizzling any juice over the top.

GOOD TO KNOW: Vegan
PER SERVING kcal 333, fat 18g, saturates 2g, carbs 30g, sugars 7g, fibre 8g, protein 10g, salt 0.8g

Rye bread with almond butter & pink grapefruit segments

Get ahead and create your own big batch of crunchy toasted granola with a hint of spice. It will keep for a month in an airtight jar.

PREP 10 mins COOK 20 mins 12

400g jumbo oats

2 tsp ground cinnamon

150g dried apple, roughly chopped

150g coconut oil, melted

250g pack mixed nuts, roughly chopped

100ml maple syrup

Heat oven to 180C/160C fan/gas 4. Line 2 large baking trays with baking parchment. Mix all the ingredients together except the maple syrup. Spread the granola out on the trays and drizzle over the maple syrup.

Bake in the oven for 20 mins, stirring the granola well halfway through so that it cooks evenly. Leave to cool before storing in a jar or airtight container. Best eaten within 1 month.

GOOD TO KNOW: Vegan
PER SERVING kcal 407, fat 26g, saturates 12g, carbs 34g, sugars 12g, fibre 5g, protein 8g, salt 0g

Nutty cinnamon & apple granola

This nutty batch of gluten-free cereal is great served with soya or coconut yogurt.

PREP 5 mins COOK 5 mins 10

50g honey

200g flaked almonds

225g pack puffed brown rice (we used Rude Health)

200g cranberries

Heat the honey in a frying pan until it loosens and starts to bubble, then stir in the flaked almonds. Cook for a few mins, stirring constantly, so that some of the almonds toast and turn golden.

Tip the almonds onto baking parchment, leave to cool, then break into clusters. Mix with the puffed rice and cranberries, then store in a jar or airtight container. Best eaten within 3 weeks.

GOOD TO KNOW: Vegetarian
PER SERVING kcal 230, fat 12g, saturates 1g, carbs 24g, sugars 5g, fibre 2g, protein 7g, salt 0g

Cranberry & almond clusters

Toasting the grains is well worth the effort for maximum flavour.

PREP 5 mins COOK 10 mins 18

300g oatmeal

300g spelt flakes

300g barley flakes

agave nectar and sliced strawberries, to serve (optional)

Working in batches, toast the oatmeal, spelt flakes and barley in a large, dry frying pan for 5 mins until golden, then leave to cool and store in an airtight container.

When you want to eat it, simply combine 50g of the porridge mixture in a saucepan with 300ml almond milk or water. Cook for 5 mins, stirring occasionally, then top with a drizzle of agave nectar and strawberries, if you like. Will keep for 6 months.