Zhi - Good Food Eat Well

BBC Books would like to thank the following people for providing photos. While every effort has been made to trace and acknowledge all photographers, we should like to apologise should there be any errors or omissions.

Will Heap .

All the recipes in this book were created by the editorial team at Good Food and by regular contributors to BBC Magazines.

Time-saving and tasty recipes for balanced, feel-good food

For those of us with busy lifestyles and little time to spare, slow cookers are a priceless helping hand in the kitchen. With as little as 10 minutes spent preparing a dish at the beginning of the day, you can enjoy delicious food a few hours late without slaving away at a hot stove.

This essential guide from the experts at Good Food will show you how to make healthy and balanced recipes in your slow cooker. From curries, chillis and soups, through to fresh ideas for stews, and vegetarian meals, there is a slow-cooked meal for everyone.

Accompanied throughout with full-colour photographs and a nutritional breakdown of every recipe, this collection of Good Foods favourite triple-tested slow cooker recipes will work first time, every time.

BBC Good Food is the number 1 budget cookery book brand in the UK and has sold over 4 million copies to date.

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: 9781473530683

Version 1.0

10 9 8 7 6 5 4 3 2 1

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

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

First published by BBC Books in 2017

www.eburypublishing.co.uk

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

ISBN 9781785941986

Nutritionist: Kerry Torrens

Cover Design: Interstate Creative Partners Ltd

Production: Alex Merrett

Picture Researcher: Gabby Harrington
Front cover image: Mike English BBC Worldwide 2017

A nourishing morning meal helps to get your day off to the best possible start. If you like a hot breakfast but dont have time to stand over the stove in the morning, a slow cooker can be your best friend. Our porridge recipes cook in just 20-30 minutes, so you can leave the ingredients to cook while you get ready. Try our classic creamy slow-cooked porridge or shake things up with our cardamom and peach quinoa porridge for a fresh start to the day. And its not just for rushed mornings a slow cooker brunch is a brilliant, fuss-free way to enjoy your lazy weekend mornings. Our brunch options include baked Turkish breakfast eggs or low-and-slow breakfast beans.

Put this oaty breakfast into your slow cooker while you get ready in the morning. Add your favourite toppings. You can use any cup of about 250ml to make this, just make sure you use the same one for the oats and milk.

TAKES 40 mins SERVES 4

4 cups milk (or half milk, half water for a less creamy version), plus a dribble more milk to serve

jumbo oats

cup dried fruits (optional)

TO SERVE

your favourite toppings brown sugar or honey, sliced bananas, grated apple, blueberries, pinch cinnamon, natural yogurt, etc

Heat the slow cooker if necessary. Heat the milk to boiling point. Put the oats in the bowl of the slow cooker along with a pinch of salt, then pour over the milk, or a mixture of milk and boiling water. Add the dried fruit, if using. Cook on High for 2030 mins.

Give the porridge a really good stir. Add a drop more milk if necessary, then ladle into bowls and add your favourite toppings.

GOOD TO KNOW vegetarian gluten-free low-fat healthy
PER SERVING kcals 264 fat 7g saturates 3g carbs 33g sugars 11g fibre 4g protein 15g salt 0.4g

Top high-fibre porridge oats with creamy Greek yogurt and healthy blueberries buy frozen to help cut the cost of this filling breakfast

TAKES 40 mins SERVES 2

6 tbsp porridge oats

just under x 200ml tub 0% fat Greek-style yogurt

175g blueberries, fresh or frozen

1 tsp honey

Heat the slow cooker if necessary. Heat the milk to boiling point. Put the oats in the bowl of the slow cooker along with a pinch of salt, then pour over the milk, or a mixture of milk and boiling water. Cook on High for 2030 mins. Stir in one third of the yoghurt.

Meanwhile, tip the blueberries into a pan with 1 tbsp water and the honey if using and gently poach until the blueberries have thawed (if frozen) and they are tender, but still holding their shape.

Spoon the porridge into bowls, top with the remaining yogurt and spoon over the blueberries.

GOOD TO KNOW vegetarian healthy low-fat low-calorie
PER SERVING kcals 168 fat 2g saturates 1g carbs 24g sugars 9g fibre 5g protein 9g salt 0g

Start the day the right way with a nutrient-packed oaty breakfast full of stomach-friendly fibre, great for digestion. This will reheat the following day if you only need enough for two people, add a splash more milk and heat it gently on the stove top or in a microwave.

TAKES 40 mins