nourish - july - december 2014 - new titles catalogue

CHICKenThe New ClassicsMarcus Bean

We’ve all grown up with the iconic roast chicken and much-loved classics such as chicken soup and coq au vin, but so often we fall back on the same old dishes. Marcus Bean has made it his mission to reinvent our repertoire of chicken recipes. Whether you want to slow-cook, stir-fry or stuff chicken, or you are preparing a confi t, casserole or curry, Marcus gives you innovative and inspiring dishes. The book is packed with information, advice on mastering techniques such as jointing, and truly mouth-watering recipes. In the pages of this book you’ll fi nd everything you need to make a brilliant meal – and rule the roost!

Marcus Bean is a self-taught chef who started his cooking career at a young age, helping in the pub that his parents ran. He beat top chef Martin Blunos in the fi nal of Channel 4’s Iron Chef and is now a regular on ITV’s This Morning. Marcus runs his cookery school in Shrewsbury.

9781848991606

224pp

HB 246 x 189mm

Full colour throughout

£20.00

September 2014

Cookery

Available in eBook:

9781848992382

9781848990364

Also available:

9781848990678

2

NewTitles_CatFall2014_Nourish.indd 2 25/03/2014 09:56

CHICKenThe New ClassicsMarcus Bean

We’ve all grown up with the iconic roast chicken and much-loved classics such as chicken soup and coq au vin, but so often we fall back on the same old dishes. Marcus Bean has made it his mission to reinvent our repertoire of chicken recipes. Whether you want to slow-cook, stir-fry or stuff chicken, or you are preparing a confit, casserole or curry, Marcus gives you innovative and inspiring dishes. The book is packed with information, advice on mastering techniques such as jointing, and truly mouth-watering recipes. In the pages of this book you’ll find everything you need to make a brilliant meal – and rule the roost!

Marcus Bean is a self-taught chef who started his cooking career at a young age, helping in the pub that his parents ran. He beat top chef Martin Blunos in the final of Channel 4’s Iron Chef and is now a regular on ITV’s This Morning. Marcus runs his cookery school in Shrewsbury.


Basic RecipesThe guilt-free fundamentalsIt is always good to have a few basic recipes up

your sleeve. They are great to use in this book but

they also help if you have a favourite recipe that

you want to adapt to the low-fat way.

All the recipes in this book are perfect to be served

on their own but you might like to make up one of

the basic recipe to complement the dish – French

Apple Tart (see page 108) with Guilt-Free Vanilla

Ice Cream (see page 20), for example, or Apple

& Plum Crumble (see page 123) with Guilt-Free

Vanilla Custard (see page 19).

But don’t forget that basic doesn’t mean boring –

far from it. These are bedrock recipes that you will

use over and over again.

112 Tarts & Pies

Pear Tarte Tatin PER SERVING:

FAT 6G (OF WHICH SATURATES 4G)

CALORIES 258KCAL

PREPARATION TIME: 30 MINUTES

COOKING TIME: 15 MINUTES

We all make mistakes in the kitchen but sometimes

those very disasters create legendary new dishes.

Tarte tatin was apparently such a dish, which was

the result of two sisters dropping a single-crust

apple pie on the floor, fruit-side up. Now however

good this classic tart tastes, it is just too naughty

for us, so my version combines all the best bits with

a little less sin.

Peel the pears, leaving the stalks attached. Cut a

small slice off the bottom of each pear so that they

stand up easily. Use a melon baller to remove the

core by scooping it out from the bottom of the

pear. Stand the pears upright in a saucepan so they

just fit in the pan. Pour in 1l/35fl oz/4 cups of water,

then add the lemon zest and juice, cinnamon stick

and 2 tablespoons of the sugar. Put the pan over

a high heat and bring to the boil, then turn the heat

down to low and simmer gently for 5 minutes until

the pears are soft when pierced with the tip of

a knife. Remove from the heat and leave to cool.

Preheat the oven to 200°C/400°F/Gas 6.

Cut 6 strips from the pastry about 30cm/12in long

and 1cm/1⁄2in wide. Brush the strips with a little

beaten egg. Take a piece of pastry and wrap one

end around the top of the first pear, just under the

stalk, and press the pastry into itself to seal it and

attach it to the pear. Twist the pastry around the

pear so it looks like a helter skelter. When you get

to the base of the pear, tuck the pastry underneath,

so that the weight of the pear keeps it in place, and

put the pear in a non-stick baking tray. Repeat with

the remaining pears. Bake for 10 minutes until the

pastry is golden.

Makes 6 tarts (6 servings)

6 just-ripe pears with stalks

1 lemon, zest removed with a vegetable peeler,

then juiced

1 cinnamon stick

5 tbsp caster sugar

100g/31⁄2oz light puff pastry

1 egg, beaten

20g/3⁄4oz butter

4 tbsp condensed milk

Meanwhile, sprinkle the remaining sugar into the

base of a non-stick frying pan over a medium heat

for a few minutes until it caramelizes and turns

golden brown. Remove from the heat and add the

butter, stir to combine, then stir in the condensed

milk and leave to cool slightly while the pears finish

cooking. Serve hot with the caramel sauce.

44 Cupcakes, Muffins & Small Cakes

Iced Buns PER SERVING:

FAT 3.3G (OF WHICH SATURATES 1.6G)

CALORIES 348KCAL

PREPARATION TIME: 20 MINUTES, PLUS 3 HOURS

RISING


Food – and especially baked goods – have always

been a currency and a bargaining tool in our family.

When my bottom was small enough to fit in the

seat of a shopping trolley, an iced bun was my

reward for behaving well at the supermarket. After

mum had done her shopping, I would be wheeled

over, in my food-filled chariot, to the bakery

counter to choose which one I wanted …. which was

always the biggest one!

Mix together the flour and salt in a large bowl, then

rub in the butter, using your fingertips, until the

mixture resembles fine breadcrumbs. Stir in the

sugar and yeast. Make a well in the centre of the

flour and add the beaten egg followed by the milk

and gently blend to a soft dough.

Turn the dough out onto a lightly floured work

surface and knead for 10 minutes until the dough

is smooth and elastic. Lightly spray a clean bowl

with a little low-calorie cooking oil spray. Put the

dough in the bowl, cover with cling film and leave

to rise in a warm place for 2 hours, or until doubled

in size.

Line a baking tray with baking paper. Turn the

dough out again, knock the air out of the dough

by punching it with your fist, then divide it into

12 equal-sized pieces. Shape them into sausage

shapes and put them on the prepared baking tray,

just touching. Cover the buns lightly with a piece of

baking paper and leave to rise in a warm place for a

further 40 minutes to 1 hour, or until doubled in size.

Preheat the oven to 200°C/400°F/Gas 6. Remove

the baking paper cover and bake the buns for

Makes 12 buns (12 servings)

FOR THE BUNS:

550g/1lb 4oz/4 cups strong white flour, plus extra

for dusting

1 tsp fine sea salt

45g/11⁄2oz butter

80g/23⁄4oz/heaped 1⁄3 cup caster sugar

7g/1⁄4oz/2 tsp fast-action dried yeast

1 egg, beaten

275ml/93⁄4fl oz/generous 1 cup skimmed milk

low-calorie cooking oil spray, for greasing

FOR THE ICING:

225g/8oz/scant 1 cup icing sugar, sifted

a few drops of natural food colouring (optional)

3 tbsp sugar strands

2 days 3 months without icing

10–15 minutes until golden brown and risen and

hollow-sounding when tapped on the base. Transfer

to a wire rack to cool.

When the buns are cool, make the glaze. Put the

icing sugar in a small bowl and gradually add

2 tablespoons of water, a drop at a time, to make

a stiff but spreadable paste. Add a few drops of

natural food colouring, instead of some of the water,

if you like. Dip the tops of the buns in the icing, then

put on a piece of baking paper or a plate, dipped-

side up. Sprinkle with sugar strands and leave to set

before tucking in.

128 Meringues & Other Bakes

Mulled Wine Pavlova PER SERVING:

FAT 0G

CALORIES 228KCAL

PREPARATION TIME: 30 MINUTES, PLUS COOLING

COOKING TIME: 1½ HOURS

This makes a great centrepiece pudding at any

time of year but it works especially perfectly for

Christmas. The deep colour of the poached fruits

and their spiced aroma makes the house smell like

Christmas and it’s a great pudding for sharing.

Preheat the oven to 150°C/300°F/Gas 2 and cut

a sheet of baking paper to fit a baking tray. Draw

a 23cm/9in circle on the paper, then put it on the

tray so the pencil is underneath but still visible.

In a clean bowl, whisk the egg whites, using an

electric mixer, until stiff peaks form. Gradually add

the caster sugar and continue whisking until thick

and glossy. Gently fold in the cornflour and wine

vinegar. Use the circle as a guide to gradually spoon

the mixture onto the baking paper, starting with the

outside, then spooning the remaining meringue into

the centre to create a crater. Bake for 11⁄2 hours, then

turn the oven off and leave the pavlova in the oven

until completely cold.

Mix together the agave syrup and yogurt. Scrape

the seeds from the vanilla pod into the yogurt, stir,

cover and chill in the fridge. Reserve the vanilla pod.

While the meringue is cooking and cooling, put the

wine, juice, brown sugar, vanilla pod and spices in a

saucepan over a medium heat and bring to the boil.

Add the pears, reduce the heat to low and simmer

gently for about 5 minutes, or until the pears are

just starting to soften, then add the plums and

simmer for a further 1 minute. Remove the pan from

the heat and leave to cool. Transfer 4 tablespoons

of the poaching liquid to a small saucepan and

bring to the boil, then simmer until reduced to a

thick syrup. Leave to cool.

Makes a 23cm/9in meringue (12 servings)

FOR THE MERINGUE:

4 egg whites

200g/7oz/heaped 3⁄4 cup caster sugar

1 tsp cornflour

1 tsp white wine vinegar

FOR THE YOGURT FILLING:

1 tbsp agave syrup

200g/7oz/heaped 3⁄4 cup thick, fat-free natural yogurt

1 vanilla pod, split in half lengthways

FOR THE FRUIT TOPPING:

200ml/7fl oz/generous 3⁄4 cup red wine

200ml/7fl oz/generous 3⁄4 cup orange juice

50g/13⁄4oz/heaped 1⁄4 cup dark soft brown sugar

1 cinnamon stick

1 star anise

grated zest of 1 orange

5 black peppercorns

4 pears, peeled, with stalks left on

4 plums, halved and pitted

4 figs, halved

5 days before assembling

When ready to serve, spoon the yogurt into the

centre of the pavlova. Remove the fruit from the

liquid using a slotted spoon (I freeze the rest for

the next time) and drain well. Cut the cores out of

the pears from underneath so they remain whole.

Pile the pears, plums and figs on the centre of the

pavlova. Finally drizzle over the reduced poaching

liquid and serve immediately.

gUILt-Free BAKIngLow-Calorie & Low-Fat Sweet TreatsGee Charman

Life’s too short to feel guilty about eating cake, but if you’re feasting on baked goodies full of butter, cream and chocolate you’ll soon notice the downside. Gee Charman is from the new school of low-fat and low-calorie cooking. Focusing on using healthy ingredients with fantastic fl avours, she gives you cakes and cookies, tarts and tray bakes, and fondants and frostings that you can eat to your heart’s content. Whether you want to whip up a simple treat for a rainy day or create a show-stopping spread for a party, this book will s how you how you can have your cake and eat it!

gee Charman cooked for the Royal Family at Kensington Palace after training at Tante Marie. She set up a successful catering company and has worked as a food stylist for TV shows such as Daily Cooks and Britain’s Best Dish, as well as for chefs like James Martin and Gordon Ramsay. In collaboration with three other TV chefs, Gee is opening The Gorgeous Kitchen, at Heathrow airport in June 2014.

9781848992054

176 pages

HB 243 x 189mm


£14.99

September 2014

Cookery

Available in eBook:

9781848992405

4


Basic RecipesThe guilt-free fundamentalsIt is always good to have a few basic recipes up

your sleeve. They are great to use in this book but

they also help if you have a favourite recipe that

you want to adapt to the low-fat way.

All the recipes in this book are perfect to be served

on their own but you might like to make up one of

the basic recipe to complement the dish – French

Apple Tart (see page 108) with Guilt-Free Vanilla

Ice Cream (see page 20), for example, or Apple

& Plum Crumble (see page 123) with Guilt-Free

Vanilla Custard (see page 19).

But don’t forget that basic doesn’t mean boring –

far from it. These are bedrock recipes that you will

use over and over again.

112 Tarts & Pies

Pear Tarte Tatin PER SERVING:


CALORIES 258KCAL



We all make mistakes in the kitchen but sometimes

those very disasters create legendary new dishes.

Tarte tatin was apparently such a dish, which was

the result of two sisters dropping a single-crust

apple pie on the floor, fruit-side up. Now however

good this classic tart tastes, it is just too naughty

for us, so my version combines all the best bits with

a little less sin.

Peel the pears, leaving the stalks attached. Cut a

small slice off the bottom of each pear so that they

stand up easily. Use a melon baller to remove the

core by scooping it out from the bottom of the

pear. Stand the pears upright in a saucepan so they

just fit in the pan. Pour in 1l/35fl oz/4 cups of water,

then add the lemon zest and juice, cinnamon stick

and 2 tablespoons of the sugar. Put the pan over

a high heat and bring to the boil, then turn the heat

down to low and simmer gently for 5 minutes until

the pears are soft when pierced with the tip of

a knife. Remove from the heat and leave to cool.

Preheat the oven to 200°C/400°F/Gas 6.

Cut 6 strips from the pastry about 30cm/12in long

and 1cm/1⁄2in wide. Brush the strips with a little

beaten egg. Take a piece of pastry and wrap one

end around the top of the first pear, just under the

stalk, and press the pastry into itself to seal it and

attach it to the pear. Twist the pastry around the

pear so it looks like a helter skelter. When you get

to the base of the pear, tuck the pastry underneath,

so that the weight of the pear keeps it in place, and

put the pear in a non-stick baking tray. Repeat with

the remaining pears. Bake for 10 minutes until the

pastry is golden.

Makes 6 tarts (6 servings)

6 just-ripe pears with stalks

1 lemon, zest removed with a vegetable peeler,

then juiced

1 cinnamon stick

5 tbsp caster sugar

100g/31⁄2oz light puff pastry

1 egg, beaten

20g/3⁄4oz butter

4 tbsp condensed milk

Meanwhile, sprinkle the remaining sugar into the

base of a non-stick frying pan over a medium heat

for a few minutes until it caramelizes and turns

golden brown. Remove from the heat and add the

butter, stir to combine, then stir in the condensed

milk and leave to cool slightly while the pears finish

cooking. Serve hot with the caramel sauce.


Iced Buns PER SERVING:


CALORIES 348KCAL

PREPARATION TIME: 20 MINUTES, PLUS 3 HOURS

RISING


Food – and especially baked goods – have always

been a currency and a bargaining tool in our family.

When my bottom was small enough to fit in the

seat of a shopping trolley, an iced bun was my

reward for behaving well at the supermarket. After

mum had done her shopping, I would be wheeled

over, in my food-filled chariot, to the bakery

counter to choose which one I wanted …. which was

always the biggest one!

Mix together the flour and salt in a large bowl, then

rub in the butter, using your fingertips, until the

mixture resembles fine breadcrumbs. Stir in the

sugar and yeast. Make a well in the centre of the

flour and add the beaten egg followed by the milk

and gently blend to a soft dough.

Turn the dough out onto a lightly floured work

surface and knead for 10 minutes until the dough

is smooth and elastic. Lightly spray a clean bowl

with a little low-calorie cooking oil spray. Put the

dough in the bowl, cover with cling film and leave

to rise in a warm place for 2 hours, or until doubled

in size.

Line a baking tray with baking paper. Turn the

dough out again, knock the air out of the dough

by punching it with your fist, then divide it into

12 equal-sized pieces. Shape them into sausage

shapes and put them on the prepared baking tray,

just touching. Cover the buns lightly with a piece of

baking paper and leave to rise in a warm place for a

further 40 minutes to 1 hour, or until doubled in size.

Preheat the oven to 200°C/400°F/Gas 6. Remove

the baking paper cover and bake the buns for

Makes 12 buns (12 servings)

FOR THE BUNS:

550g/1lb 4oz/4 cups strong white flour, plus extra

for dusting

1 tsp fine sea salt

45g/11⁄2oz butter

80g/23⁄4oz/heaped 1⁄3 cup caster sugar

7g/1⁄4oz/2 tsp fast-action dried yeast

1 egg, beaten

275ml/93⁄4fl oz/generous 1 cup skimmed milk


FOR THE ICING:

225g/8oz/scant 1 cup icing sugar, sifted

a few drops of natural food colouring (optional)

3 tbsp sugar strands

2 days 3 months without icing

10–15 minutes until golden brown and risen and

hollow-sounding when tapped on the base. Transfer

to a wire rack to cool.

When the buns are cool, make the glaze. Put the

icing sugar in a small bowl and gradually add

2 tablespoons of water, a drop at a time, to make

a stiff but spreadable paste. Add a few drops of

natural food colouring, instead of some of the water,

if you like. Dip the tops of the buns in the icing, then

put on a piece of baking paper or a plate, dipped-

side up. Sprinkle with sugar strands and leave to set

before tucking in.

128 Meringues & Other Bakes

Mulled Wine Pavlova PER SERVING:

FAT 0G

CALORIES 228KCAL

PREPARATION TIME: 30 MINUTES, PLUS COOLING

COOKING TIME: 1½ HOURS

This makes a great centrepiece pudding at any

time of year but it works especially perfectly for

Christmas. The deep colour of the poached fruits

and their spiced aroma makes the house smell like

Christmas and it’s a great pudding for sharing.

Preheat the oven to 150°C/300°F/Gas 2 and cut

a sheet of baking paper to fit a baking tray. Draw

a 23cm/9in circle on the paper, then put it on the

tray so the pencil is underneath but still visible.

In a clean bowl, whisk the egg whites, using an

electric mixer, until stiff peaks form. Gradually add

the caster sugar and continue whisking until thick

and glossy. Gently fold in the cornflour and wine

vinegar. Use the circle as a guide to gradually spoon

the mixture onto the baking paper, starting with the

outside, then spooning the remaining meringue into

the centre to create a crater. Bake for 11⁄2 hours, then

turn the oven off and leave the pavlova in the oven

until completely cold.

Mix together the agave syrup and yogurt. Scrape

the seeds from the vanilla pod into the yogurt, stir,

cover and chill in the fridge. Reserve the vanilla pod.

While the meringue is cooking and cooling, put the

wine, juice, brown sugar, vanilla pod and spices in a

saucepan over a medium heat and bring to the boil.

Add the pears, reduce the heat to low and simmer

gently for about 5 minutes, or until the pears are

just starting to soften, then add the plums and

simmer for a further 1 minute. Remove the pan from

the heat and leave to cool. Transfer 4 tablespoons

of the poaching liquid to a small saucepan and

bring to the boil, then simmer until reduced to a

thick syrup. Leave to cool.

Makes a 23cm/9in meringue (12 servings)

FOR THE MERINGUE:

4 egg whites

200g/7oz/heaped 3⁄4 cup caster sugar

1 tsp cornflour

1 tsp white wine vinegar

FOR THE YOGURT FILLING:

1 tbsp agave syrup

200g/7oz/heaped 3⁄4 cup thick, fat-free natural yogurt


FOR THE FRUIT TOPPING:

200ml/7fl oz/generous 3⁄4 cup red wine

200ml/7fl oz/generous 3⁄4 cup orange juice

50g/13⁄4oz/heaped 1⁄4 cup dark soft brown sugar

1 cinnamon stick

1 star anise

grated zest of 1 orange

5 black peppercorns

4 pears, peeled, with stalks left on

4 plums, halved and pitted

4 figs, halved

5 days before assembling

When ready to serve, spoon the yogurt into the

centre of the pavlova. Remove the fruit from the

liquid using a slotted spoon (I freeze the rest for

the next time) and drain well. Cut the cores out of

the pears from underneath so they remain whole.

Pile the pears, plums and figs on the centre of the

pavlova. Finally drizzle over the reduced poaching

liquid and serve immediately.


Coffee Butterfly Cakes PER SERVING:


CALORIES 173KCAL



Butterfly cakes make a nice alternative to their

more trendy cousins, the cupcakes. They look

beautiful and use less icing than traditional

cupcakes. For somebody who only started drinking

coffee at the age of 28, it might seem odd that

coffee cake has always been my firm favourite. A

little bit of me was lost when my favourite store

stopped making their coffee cake loaf when I was

at school. In fact, that may be what forced me to

become a chef and an enthusiastic baker. It is best

to use a deep muffin tin and muffin cases for these

so that you can use all the mixture and have plenty

of cake for your butterfly wings.

Preheat the oven to 180°C/350°F/Gas 4 and line

a 12-hole muffin tin with paper cases.

Mix together the flour and baking powder in a

large bowl. Put the pears in a blender and blend

to a purée. In a separate bowl, whisk together the

brown sugar, eggs, pear purée, oil and coffee, using

an electric mixer, until light and fluffy. Add the wet

ingredients to the dry ingredients and mix together

until just combined.

Spoon the mixture into the prepared muffin tin,

filling the sections three-quarters full. Bake for

15–18 minutes until well risen, golden brown and

a skewer inserted in the centre comes out clean.

Transfer to a wire rack to cool.

To make the topping, dissolve the coffee in a

tablespoon of boiling water, then leave it to cool to

room temperature. Beat together the cream cheese

and icing sugar until soft, then beat in the cold

coffee to taste until well blended. Cover and leave

to chill in the fridge.

Makes 12 cupcakes (12 servings)

FOR THE COFFEE CAKES:

225g/8oz/heaped 13⁄4 cups self-raising flour

2 tsp baking powder

400g/14oz tinned pears in natural juice, drained

150g/51⁄2oz/heaped 3⁄4 cup light soft brown sugar

2 eggs

3 tbsp sunflower oil

2 tbsp very strong, cold black coffee or 1 tbsp

coffee extract

FOR THE CREAM CHEESE TOPPING:

100g/31⁄2oz lightest cream cheese

1 tbsp icing sugar, sifted

1 tbsp instant coffee or 2 tbsp coffee essence

2 tsp icing sugar, sifted, for dusting (optional)

1 day 3 months without icing

Using a small, sharp knife, press the point into the

top of the cake at a slightly angle, then cut round

to remove a shallow upside-down cone from the

top of each cake. Remove these in one piece, cut

them in half, then leave to one side. Spoon or pipe

the topping into the hole on top of each cake, then

push the two halves of the cone into the icing at an

angle so they look like butterfly wings. Lightly dust

with icing sugar, if you like, to serve.

102 Tarts & Pies

Apricot & Rosemary Tart

PER SERVING:


CALORIES 125KCAL

PREPARATION TIME: 30 MINUTES, PLUS 30

MINUTES COOLING


My mum’s amazing apricot tart started my love

affair with crème patissière served with tart fruits,

so I am particularly pleased with this low-calorie

twist on our classic family recipe.

Preheat the oven to 180°C/350°F/Gas 4. Put the

milk and half the rosemary sprigs in a saucepan

over a low heat, scrape the seeds from the vanilla

pod into the milk, then add the pod and heat until

just lukewarm. Remove from the heat and leave to

infuse for 10 minutes. Discard the rosemary, then

lift out, rinse and dry the vanilla pod and put it in

a container of sugar to make vanilla sugar.

Mix together the eggs, egg yolks, sugar and

cornflour, then gradually whisk in the warm milk.

Pour the mixture back into a clean saucepan

over a low heat and cook for 3 minutes, stirring

continuously, until the it starts to thicken. The

cornflour will go lumpy at first, but use a whisk and

some arm power to get rid of any lumps. Once it

starts to bubble, remove from the heat and spoon

into a bowl. Cover with cling film on the surface of

the custard and leave to cool.

Put the apricot halves in an ovenproof dish, drizzle

over the honey, then add the remaining rosemary

sprigs and the orange juice. Roast for 10 minutes

until they start to soften, then leave to cool.

While they are cooling, take a 35 x 13 x 3cm/

14 x 5 x 11⁄4in non-stick flan tin. Cut the pastry sheets

so they are 20cm/8in wide, keeping the sheets

you are not using covered in a damp tea towel to

prevent them from drying out. Brush the filo pastry

sheets with a little melted butter (they do not need

Makes a 35 x 13cm/14 x 5in tart (12 servings)

FOR THE CRÈME PATISSIÈRE:

300ml/101⁄2fl oz/scant 11⁄4 cups skimmed milk

4 rosemary sprigs, plus extra for sprinkling


2 eggs

2 egg yolks

2 tbsp caster sugar

25g/1oz/1⁄4 cup cornflour

FOR THE APRICOT BASE & TOPPING:

12 apricots, halved and pitted

1 tbsp clear honey

juice of 1 orange or a little apple juice

4 sheets of filo pastry

25g/1oz butter, melted

to be completely covered so concentrate around

the edges), then line the base and sides of the tin

with the pastry. You don’t want any gaps but it

doesn’t matter if you have to stagger them slightly.

Push the pastry carefully into the sides of the tin,

then cover with cling film and chill in the fridge for

10 minutes. Bake for 10 minutes until cooked and

golden brown, then transfer to a wire rack to cool.

When all three elements are cool, remove the

rosemary sprigs from the custard, then spoon it

into the pastry case, top with the cooled roasted

apricots, drizzle over any roasting juices and

sprinkle with a few rosemary leaves.

68 Biscuits & Cookies

Jammy Dodgers PER SERVING:

FAT 3.6G (OF WHICH SATURATES 2.2)

CALORIES 122KCAL

PREPARATION TIME: 30 MINUTES, PLUS

20 MINUTES CHILLING


I never really understood why some shop-

bought makes of Jammy Dodgers have smiley

faces stamped into them ….. as if we need any

encouragement to eat them!

Put the honey, milk and butter in a small saucepan

over a low heat until the butter has melted. Mix

together the flour, baking powder, cream of tartar

and sugar in a bowl, pour over the butter mixture

and mix everything together to form a soft dough.

Roll the dough out on a piece of baking paper until

it is about 1cm/1⁄2in thick, then slide it onto a baking

tray, cover with cling film and chill for 20 minutes.

Preheat the oven to 180°C/350°F/Gas 4 and line

two baking trays with baking paper.

Roll out the dough on a lightly floured work surface

to 3mm/1⁄8in thick and use a 5.5cm/21⁄4in round

cutter to cut out 48 cookies. Put 24 of them on one

baking tray. Use a 2.5cm/1in round cutter or small

heart or star shaped cutter to cut out the centres

of the remaining 24 cookies, then put these on the

second baking tray. Bake for 8–10 minutes until

lightly brown. Transfer to a wire rack to cool.

Put 1⁄4 teaspoon of jam in the centre of the 24

whole cookies, then top with a cookie that has had

its centre cut out. Press down lightly, sprinkle with a

little icing sugar and serve.

Makes 24 (12 servings)

3 tbsp clear honey

2 tbsp skimmed milk

50g/13⁄4oz butter

200g/7oz/scant 12⁄3 cups plain flour, plus extra

for dusting1⁄2 tsp baking powder1⁄2 tsp cream of tartar

60g/21⁄4oz/1⁄4 cup granulated sugar

4 tbsp reduced sugar raspberry, apricot or

blackcurrant jam

1 tbsp icing sugar, sifted

7 days 3 months for uncooked dough

172 Large Cakes

Earl Grey Tea Cake PER SERVING:


CALORIES 213KCAL

PREP...

COOKING...

Earl Grey tea is full of the heady aroma of

bergamot. Its distinct taste and smell comes from

the oil extracted from the zest of the bergamot

orange, so it has a citrusy note that is perfect in this

delicious cake with its lemony icing.

Preheat the oven to 180°C/350°F/Gas 4. Line the

base of a 23cm/9in round loose-based cake tin with

baking paper and spray the sides with a little low-

calorie cooking oil spray.

Grind the tea leaves in a pestle and mortar until you

have a fine powder. Sieve the tea, flour and baking

powder into a bowl. Beat together the oil and caster

sugar, eggs and pear purée. Pour this into the flour

mixture and mix well.

Spoon the mixture into the prepared cake tin and

bake for 30 minutes, or until a skewer inserted in

the centre comes out clean. Transfer to a wire rack

to cool completely.

Meanwhile, put the icing sugar in a bowl and

gradually mix in enough of the lemon juice, a drop

at a time, to make a thick paste that will dribble

slowly down the sides of the cake. Drizzle the cake

with the icing, then scatter with the passionfruit

seeds to serve.

Makes a 23cm/9in cake (12 servings)

FOR THE EARL GREY TEA CAKE:

11⁄2 tbsp loose-leaf Earl Grey tea (or you can simply

empty

3 teabags)

250g/9oz/2 cups self-raising flour

2 tsp baking powder

3 tbsp sunflower oil

150g/51⁄2oz/2⁄3 cup caster sugar

2 eggs

150g/51⁄2oz tinned pears in natural juice, puréed


FOR THE TEA ICING:

150g/51⁄2oz/icing sugar, sifted

1–2 tbsp lemon juice

1 passionfruit, halved and seeds scraped out

3 days

gUILt-Free BAKIngLow-Calorie & Low-Fat Sweet TreatsGee Charman

Life’s too short to feel guilty about eating cake, but if you’re feasting on baked goodies full of butter, cream and chocolate you’ll soon notice the downside. Gee Charman is from the new school of low-fat and low-calorie cooking. Focusing on using healthy ingredients with fantastic fl avours, she gives you cakes and cookies, tarts and tray bakes, and fondants and frostings that you can eat to your heart’s content. Whether you want to whip up a simple treat for a rainy day or create a show-stopping spread for a party, this book will s how you how you can have your cake and eat it!

gee Charman cooked for the Royal Family at Kensington Palace after training at Tante Marie. She set up a successful catering company and has worked as a food stylist for TV shows such as Daily Cooks and Britain’s Best Dish, as well as for chefs like James Martin and Gordon Ramsay. In collaboration with three other TV chefs, Gee is opening The Gorgeous Kitchen, at Heathrow airport in June 2014.


PreservIngA Cornucopia of RecipesEmma Macdonald

Everyone can enjoy the fruits of their labours with this book from the UK’s foremost producer of fi ne preserves. Whether you have foraged hedgerows, picked produce from your own allotment, or searched out the best seasonal buys in the market, this book contains a complete collection of delicious recipes for preserving fruit and vegetables, meat or fi sh. Clear and comprehensive instructions are given for curing, drying, pickling, bottling, crystalizing and jellying; as well as recipes for all kinds of jams, jellies, pickles, chutneys, relishes, cordials, fruit liqueurs, sauces, confi ts and salamis, fruit curds, cheeses and butters, and dried fruits and vegetables.

emma Macdonald, a trained chef, founded The Bay Tree from her mother’s kitchen table. Selling into major supermarkets and multinational stores, as well as independent delis across the UK, it is now possibly the fi nest quality brand provider of preserves in the country. Emma is also the author of The Bay Tree Home Deli Recipes for Nourish.

9781848991576

224pp

HB 246 x 189mm


£20.00

August 2014

Cookery

Available in eBook:

9781848992368

9781848991095

Also available:

6


PreservIngA Cornucopia of RecipesEmma Macdonald

Everyone can enjoy the fruits of their labours with this book from the UK’s foremost producer of fine preserves. Whether you have foraged hedgerows, picked produce from your own allotment, or searched out the best seasonal buys in the market, this book contains a complete collection of delicious recipes for preserving fruit and vegetables, meat or fish. Clear and comprehensive instructions are given for curing, drying, pickling, bottling, crystalizing and jellying; as well as recipes for all kinds of jams, jellies, pickles, chutneys, relishes, cordials, fruit liqueurs, sauces, confits and salamis, fruit curds, cheeses and butters, and dried fruits and vegetables.

emma Macdonald, a trained chef, founded The Bay Tree from her mother’s kitchen table. Selling into major supermarkets and multinational stores, as well as independent delis across the UK, it is now possibly the finest quality brand provider of preserves in the country. Emma is also the author of The Bay Tree Home Deli Recipes for Nourish.


1 Put the margarine and sugar in a large mixing bowl and, using an electric mixer, beat together until well mixed, but take care not to overmix. Add the biscuit mix and lavender and gently mix in thoroughly. Shape the dough into a ball, wrap it in cling film and chill in the fridge for 30 minutes.

2 Preheat the oven to 180°C/350°F/gas 4 and line a baking sheet with baking parchment.

3 Dust a clean surface with biscuit mix. Using your hands, flatten the dough, then use a rolling pin to roll it out to about 1cm/½in thick. Using a 7.5cm/3in round biscuit cutter, cut out the shortbreads, gathering up the dough and rolling out again when necessary, to make 5–6 shortbread. Using a metal spatula, carefully transfer the shortbread to the prepared baking sheet, making sure there is a little space around each one.

4 Bake for 20–25 minutes until just turning lightly brown. Remove from the oven, sprinkle a little sugar over each biscuit and leave to cool on the baking sheet for 5 minutes, then transfer to a wire rack and leave to cool completely.

Makes 5–6 Preparation time 10 minutes, plus 30 minutes chillingCooking time 25 minutes

100g/3½oz dairy-free margarine

50g/1¾oz/scant ¼ cup caster sugar, plus extra for sprinkling

150g/5½oz/1 cup plus 2 tbsp Biscuit Mix (see page 20), plus extra for dusting

½ tsp dried culinary lavender

Lavender Shortbreadyeast-free

egg-free

citrus-free

8 6 cakes

1 Preheat the oven to 180°C/350°F/gas 4 and put 12 paper cupcake cases in a 12-hole bun tin.

2 Put the margarine and agave syrup in a large mixing bowl and beat together with an electric mixer until light. Beat in the vanilla extract, then gradually beat in the eggs, one at a time, until well mixed.

3 In a separate large bowl, mix together the cake mix, baking powder and ground almonds. Using a large metal spoon, fold the flour mixture into the egg mixture. Mix well, but take care not to overmix. Divide the mixture evenly into the cupcake cases.

4 Bake for 18–20 minutes until lightly golden brown, well risen and a skewer inserted in the centre of one of the cakes comes out clean. Remove from the oven and leave to cool in the tin for 5 minutes. Turn out of the tin, transfer to a wire rack and leave to cool completely.

5 To make the icing, put the dried strawberries for the icing in a small bowl, add 125ml/4fl oz/½ cup water to cover and leave to soak for 30 minutes. Drain the cashew nuts and add to the dried strawberries and their soaking water. Using an electric blender, blend until smooth and creamy. Add a few drops of colouring until coloured the desired shade of pink.

6 Slice off the domed tops of the cakes, then slice each top in half to create semi-circular ‘wings’. Spoon the strawberry icing evenly on top of each cake and arrange the cut pieces of sponge on the top to make butterfly shapes. Sprinkle dried strawberries over the top.

Makes 12 Preparation time 20 minutes, plus 30 minutes soakingCooking time 20 minutes

175g/6oz dairy-free margarine, plus extra for greasing

6 tbsp agave syrup or honey1 tsp vanilla extract 3 large eggs150g/5½oz/heaped 1 cup Cake Mix

(see page 20)1 tsp gluten-free baking powder50g/1¾oz/½ cup ground almonds

FOR THE STRAWBERRY ICING50g/1¾oz dried strawberries or other

dried fruit, plus extra for sprinkling200g/7oz/1⅓ cup cashew nuts, soaked for

12 hours, or overnight natural pink food colour

Low-Sugar Butterfly Cakesyeast-free

citrus-free

BreadsThe beauty of making gluten-free bread is that you don’t have to knead, knock back or leave to prove. You can simply mix the ingredients together, whisk in some water – and bake immediately! Here you’ll find a wonderful variety of gluten-free and dairy-free breads, from Sourdough and Seedy Bread to Courgette Bread and Chilli Cornbread.

chapter 1

1 5 8 desserts

1 For the pastry, put the sweet shortcrust pastry mix, baking powder and sugar in the bowl of a stand mixer and mix together. Add the margarine and blend until the mixture resembles breadcrumbs. Add the egg yolks and blend for 20–30 seconds until the mixture comes together to form a sticky dough. Shape the pastry into a ball, wrap it in cling film and chill in the fridge for 30 minutes. Preheat the oven to 180°C/350°F/gas 4 and grease four 10cm/4in tartlet tins with margarine.

2 Liberally dust a chopping board with sweet shortcrust pastry mix and gently roll out the pastry to about 5mm/¼in thick. Using a pastry cutter that is slightly larger than the tartlet tins to allow pastry for the sides, cut out 4 pastry circles. Be gentle, as the pastry will be slightly sticky. Lift a pastry circle into each tart tin (you may need to use a spatula) and press down gently to remove any air pockets. Neaten the edges, using a sharp knife, then prick the bases with a fork.Line each pastry case with a piece of baking parchment and cover with baking beans. Put the tins on a baking tray and bake for 12 minutes. Take out of the oven, turn the oven down to 160°C/315°F/gas 2–3 and remove the baking beans. Bake for about another 12 minutes until lightly golden. Remove from the oven and leave to cool.

3 Meanwhile, make the cream filling. Pour the cream into a heavy-based saucepan and add the cream cheese and icing sugar. Heat over a low heat for 3–4 minutes until just starting to boil. In a small bowl, mix the cornflour with 2 teaspoons water and stir until smooth, then add it to the cream and whisk for about 10 minutes over a low heat until the mixture has thickened, whisking continuously to keep it smooth. Transfer to a heatproof bowl and leave to cool completely.

4 Put the rhubarb and sugar in a large heavy-based saucepan. Pour in 300ml/10½fl oz/scant 1¼ cups water and bring to the boil over a medium-low heat. Turn the heat down to low and poach for 4–5 minutes until softened, but still holding together. Remove from the heat, drain and discard the liquid. Leave to cool. When the pastry, cream filling and rhubarb are all cooled completely, spoon the cream on top of each pastry case, top with rhubarb and decorate with lime zest. .

Serves 4 Preparation time 20 minutes, plus 30 minutes chillingCooking time 35 minutes

400g/14oz rhubarb, chopped into 6cm/2½in lengths

300g/10½oz/scant 1⅓ cups caster sugarzest of ¼ lime, to decorate

FOR THE PASTRY:200g/7oz/1½ cups Sweet Shortcrust Pastry

Mix (see page 17), plus extra for dusting1½ tsp gluten-free baking powder100g/3½oz/scant ½ cup caster sugar

100g/3½oz dairy-free margarine, plus extra for greasing

4 egg yolks, beaten

FOR THE CREAM FILLING:250ml/9fl oz/1 cup dairy-free cream80g/2¾oz dairy-free cream cheese3 tbsp icing sugar1 tbsp cornflour

Rhubarb Sable Tartsyeast-free

tHe Best gLUten-Free AnD DAIrY-Free BAKIng reCIPesGrace Cheetham

Intolerant to both gluten and dairy, Grace Cheetham is a bestselling author and leading expert in the thriving free-from community. She has spent years developing delicious recipes from alternative ingredients to inspire those who are on restrictive diets. From breads and biscuits to cakes and desserts, and even baked main meals, Grace’s new book offers so much variety you’ll never feel like you’re missing out again. Whether you are an experienced cook or just starting out in the kitchen, this book is the ultimate guide to gluten-free and dairy-free baking.

grace Cheetham is the author of The Best Gluten-Free, Wheat-Free & Dairy-Free Recipes and Simply Gluten-Free & Dairy-Free and runs a successful blog that has been voted one of the 100 best food blogs by womanandhome.com and one of the best gluten-free and allergy-friendly blogs by Channel4.com’s 4Food. Grace is the face of Kallo soya milk, and judges at the Great Taste Awards and Free-From Awards.

9781848991620

176pp

HB 243 x 178mm


£14.99

October 2014

Health Cookery

Available in eBook:

9781848992429

9781848990920

9781844837434

Also available:

8


4 2 breads


2 Put the Biscuit Mix, salt, sugar and yeast in a large mixing bowl and mix together thoroughly. Pour in the oil and 175ml/5½fl oz/⅔ cup warm water and bring the dough together with your hands to form a square shape. Leave to rest for a couple of minutes.

3 Lay the dough on a piece of baking parchment and cover with another piece of parchment. Using a rolling pin, roll out the dough to a rectangular shape. Roll to about 1cm/½in thick, shaping the sides of the dough with your hands as you roll. Remove the top layer of baking parchment. Using a sharp knife, cut the rectangle into half widthways and then into about 16–18 strips, each 2cm/¾in wide. Gently roll the strips lengthways to create breadsticks about 1.5cm/⅝in thick and carefully transfer to the prepared baking sheet.

4 Bake for about 15 minutes until the grissini are golden brown and sound hollow when tapped. Transfer to a wire rack and leave to cool.

Makes 16–18 Preparation time 20 minutesCooking time 15 minutes

300g/10½oz/xx cups Biscuit Mix (see page 20) 1 tsp salt1 tsp sugar1 tbsp dried active yeast1 tbsp olive oil

Grissini

nut-free

seed-free

vegetarian

yeast-free

citrus-free

1 Put the margarine and sugar in a large mixing bowl and, using an electric mixer, beat together until well mixed, but take care not to overmix. Add the biscuit mix and lavender and gently mix in thoroughly. Shape the dough into a ball, wrap it in cling film and chill in the fridge for 30 minutes.


3 Dust a clean surface with biscuit mix. Using your hands, flatten the dough, then use a rolling pin to roll it out to about 1cm/½in thick. Using a 7.5cm/3in round biscuit cutter, cut out the shortbreads, gathering up the dough and rolling out again when necessary, to make 5–6 shortbread. Using a metal spatula, carefully transfer the shortbread to the prepared baking sheet, making sure there is a little space around each one.

4 Bake for 20–25 minutes until just turning lightly brown. Remove from the oven, sprinkle a little sugar over each biscuit and leave to cool on the baking sheet for 5 minutes, then transfer to a wire rack and leave to cool completely.

Makes 5–6 Preparation time 10 minutes, plus 30 minutes chillingCooking time 25 minutes

100g/3½oz dairy-free margarine

50g/1¾oz/scant ¼ cup caster sugar, plus extra for sprinkling

150g/5½oz/1 cup plus 2 tbsp Biscuit Mix (see page 20), plus extra for dusting

½ tsp dried culinary lavender

Lavender Shortbreadyeast-free

egg-free

citrus-free

8 6 cakes

1 Preheat the oven to 180°C/350°F/gas 4 and put 12 paper cupcake cases in a 12-hole bun tin.

2 Put the margarine and agave syrup in a large mixing bowl and beat together with an electric mixer until light. Beat in the vanilla extract, then gradually beat in the eggs, one at a time, until well mixed.

3 In a separate large bowl, mix together the cake mix, baking powder and ground almonds. Using a large metal spoon, fold the flour mixture into the egg mixture. Mix well, but take care not to overmix. Divide the mixture evenly into the cupcake cases.

4 Bake for 18–20 minutes until lightly golden brown, well risen and a skewer inserted in the centre of one of the cakes comes out clean. Remove from the oven and leave to cool in the tin for 5 minutes. Turn out of the tin, transfer to a wire rack and leave to cool completely.

5 To make the icing, put the dried strawberries for the icing in a small bowl, add 125ml/4fl oz/½ cup water to cover and leave to soak for 30 minutes. Drain the cashew nuts and add to the dried strawberries and their soaking water. Using an electric blender, blend until smooth and creamy. Add a few drops of colouring until coloured the desired shade of pink.

6 Slice off the domed tops of the cakes, then slice each top in half to create semi-circular ‘wings’. Spoon the strawberry icing evenly on top of each cake and arrange the cut pieces of sponge on the top to make butterfly shapes. Sprinkle dried strawberries over the top.

Makes 12 Preparation time 20 minutes, plus 30 minutes soakingCooking time 20 minutes

175g/6oz dairy-free margarine, plus extra for greasing

6 tbsp agave syrup or honey1 tsp vanilla extract 3 large eggs150g/5½oz/heaped 1 cup Cake Mix

(see page 20)1 tsp gluten-free baking powder50g/1¾oz/½ cup ground almonds

FOR THE STRAWBERRY ICING50g/1¾oz dried strawberries or other

dried fruit, plus extra for sprinkling200g/7oz/1⅓ cup cashew nuts, soaked for

12 hours, or overnight natural pink food colour

Low-Sugar Butterfly Cakesyeast-free

citrus-free

1 Preheat the oven to 200°C/400°F/gas 6 and line two baking sheets with baking parchment. Put the margarine in a saucepan and add the sugar and 250ml/ 9fl oz/1 cup water. Heat over a medium heat until the margarine has melted and the sugar dissolved. Turn the heat up and quickly pour in the cake mix. Remove from the heat and, using an electric hand mixer, beat quickly until the mixture is smooth. Transfer to a clean bowl and leave to cool for 10 minutes. Add the eggs gradually, one at a time, beating with the electric mixer until thoroughly combined.

2 Put a 1cm/½in piping nozzle into a piping bag. Spoon the dough into the piping bag and pipe about 16 small rounds onto the prepared baking sheets, each about 5cm/2in wide. Dip a metal spoon in cold water and smooth down any peaks on the tops of the rounds with the back of the wet spoon.

3 Bake for about 15 minutes until golden brown. Remove from the oven and turn the oven off. Prick the base of each profiterole with a skewer and put back on the baking sheets with the holes facing upwards. Return to the oven for 5 minutes, then remove and leave to cool.

4 When cool, use the piping bag to pipe vanilla cream into the centre of each profiterole.

5 When nearly ready to serve, make the chocolate sauce. Put the chocolate in a heatproof bowl and rest it over a pan of gently simmering water, making sure that the bottom of the bowl does not touch the water. Heat, stirring occasionally, until the chocolate has melted.

6 Meanwhile, put the sugar, cream and golden syrup in a saucepan and heat gently over a low heat until the sugar has dissolved. Pour the melted chocolate into the mixture and stir well. Serve either with the profiteroles, or poured over the top.

Serves 4 Preparation time 20 minutes, plus making the vanilla cream Cooking time 45 minutes

75g/2½oz dairy-free margarine1 tbsp caster sugar100g/3½oz/¾ cup Cake Mix (see page 20)3 large eggs, beaten1 recipe quantity Vanilla Cream

(see page 22)

FOR THE CHOCOLATE SAUCE:100g/3½oz dairy-free chocolate, 70% cocoa

solids, chopped or broken into pieces50g/1¾oz/scant ¼ cup caster sugar50ml/1¾fl oz/scant ¼ cup dairy-free cream2 tbsp golden syrup

Profiterolesyeast-free

citrus-free

1 1 8 mains

1 Put the dried porcini in a small bowl, cover with boiling water and leave to soak for 30 minutes. Drain and chop finely.

2 Heat the oil in a heavy-based frying pan over a medium heat. Add the onion and cook for 2–3 minutes, stirring occasionally, until softened, then add the garlic and cook, stirring, for another 30 seconds. Add the chestnut and porcini mushrooms and cook for about 10 minutes until softened. Season and stir in the wine and the parsley. Cook for another 10 minutes until the wine has been absorbed and the mixture holds together. Remove from the heat and leave to one side to cool.

3 Season the beef fillet and cook in a hot dry frying pan over a high heat on all sides for 9–10 minutes to seal it. Put two pieces of cling film on a clean surface, overlapping slightly. Lay the slices of prosciutto, overlapping slightly, in two rows on the cling film. Spread half of the mushroom mixture in a horizontal line in the middle of the rows of prosciutto. Sit the beef fillet on top. Spread the remaining mushroom mixture over the top of the fillet. Pull the cling film up on one side and use it to smooth the prosciutto over the top of the mushroom layer. Then pull the other side of the cling film up, smooth the prosciutto over the top and twist the ends of the cling film to tighten everything.

4 Preheat the oven to 200°C/400°F/gas 6. Dust a large piece of baking parchment with Shortcrust Pastry Mix and roll out the pastry to a rectangle about 4mm/⅙in thick and more than twice the width of the beef fillet. Be careful as the pastry will still be sticky. Remove the cling film and put the beef in the centre of the pastry. Using a sharp knife, neaten the edges of the pastry (you can use any trimmings to decorate the top, if you like). Using the baking parchment to keep the pastry together, fold one of the long sides of pastry over the beef. Using a pastry brush, brush the edge of the pastry with the egg mixture. Fold the other long side of the pastry over so that the edges overlap slightly. Brush the join with egg wash and carefully smooth along the seam with your fingers to secure it. Brush the edges of the two short ends of the pastry with the egg, fold over to seal the sides and smooth the pastry at the seams again. Brush the remaining egg over the top of the pastry, particularly at the seams, and cut three slits in the top. Transfer the parcel to a baking tray. Bake for 25–30 minutes until the pastry is golden brown.

Serves 6–8 Preparation time 25 minutes, plus 30 minutes soaking and making the pastryCooking time 1 hour

25g/1oz/1 cup dried porcini mushrooms2 tbsp olive oil1 onion, finely chopped2 garlic cloves, crushed250g/9oz chestnut mushrooms, finely chopped 100ml/3½fl oz/generous ⅓ cup red wine1 handful of flat-leaf parsley leaves, chopped

1kg/2lb 4oz beef fillet, in one piece8–10 slices of prosciuttoShortcrust Pastry Mix (see page 16), for dusting1½ recipe quantity Shortcrust Pastry (see page 16) 1 egg plus 1 egg yolk, beatensea salt and freshly ground black pepper

Beef Wellingtonnut-free

citrus-free

BreadsThe beauty of making gluten-free bread is that you don’t have to knead, knock back or leave to prove. You can simply mix the ingredients together, whisk in some water – and bake immediately! Here you’ll find a wonderful variety of gluten-free and dairy-free breads, from Sourdough and Seedy Bread to Courgette Bread and Chilli Cornbread.

chapter 1

1 Preheat the oven to 180°C/350°F/gas 4. Lightly grease a 20cm/8in round springform cake tin with margarine and line the base with baking parchment. Put the chocolate in a large heatproof bowl and rest it over a pan of gently simmering water, making sure that the bottom of the bowl does not touch the water. Heat, stirring occasionally, until the chocolate has melted.

2 Put the margarine and sugar in a large mixing bowl and, using an electric mixer, beat together until light and fluffy. Beat in the vanilla extract, then gradually beat in the eggs, one at a time, until well mixed. Using a large spoon, carefully fold in the melted chocolate.

3 In a separate large bowl, mix together the cake mix, ground almonds and baking powder. Using a large metal spoon, fold the flour mixture into the egg mixture. Add the beetroot and fold in gently, too. Mix well, but take care not to overmix, then pour into the prepared tin and level the surface with the back of a spoon.

4 Bake for about 50 minutes until firm to the touch and a skewer inserted in the centre comes out clean. Remove from the oven and leave to cool in the tin for 5 minutes. Turn out of the tin, transfer to a wire rack and leave to cool completely.

5 To make the chocolate ganache icing, put the chocolate in a large heatproof bowl and rest it over a pan of gently simmering water, making sure that the bottom of the bowl does not touch the water. Heat, stirring occasionally, until the chocolate has melted. Heat the cream in a saucepan over a low heat until hot but not boiling. Add to the melted chocolate and, using a wooden spoon, stir in until smooth and thick. Leave to cool for 10 minutes, then spread the ganache over the top and sides of the cake and decorate with flowers.

Makes 1 cake (10–12 slices) Preparation time 20 minutesCooking time 1 hour


200g/7oz dairy-free dark chocolate, 70% cocoa solids, chopped or broken into pieces

175g/6oz/¾ cup caster sugar1 tsp vanilla extract4 eggs100g/3½oz/¾ cup Cake Mix (see page 20)50g/1¾oz/½ cup ground almonds

2 tsp gluten-free baking powder 200g/7oz beetroot, peeled and gratededible flowers, to decorate

FOR THE CHOCOLATE GANACHE ICING150g/5½oz dairy-free dark chocolate, 70%

cocoa solids, chopped or broken into pieces

150ml/5fl oz/scant ⅔ cup dairy-free cream

Chocolate & Beetroot Cakeyeast-free

citrus-free

1 5 8 desserts

1 For the pastry, put the sweet shortcrust pastry mix, baking powder and sugar in the bowl of a stand mixer and mix together. Add the margarine and blend until the mixture resembles breadcrumbs. Add the egg yolks and blend for 20–30 seconds until the mixture comes together to form a sticky dough. Shape the pastry into a ball, wrap it in cling film and chill in the fridge for 30 minutes. Preheat the oven to 180°C/350°F/gas 4 and grease four 10cm/4in tartlet tins with margarine.

2 Liberally dust a chopping board with sweet shortcrust pastry mix and gently roll out the pastry to about 5mm/¼in thick. Using a pastry cutter that is slightly larger than the tartlet tins to allow pastry for the sides, cut out 4 pastry circles. Be gentle, as the pastry will be slightly sticky. Lift a pastry circle into each tart tin (you may need to use a spatula) and press down gently to remove any air pockets. Neaten the edges, using a sharp knife, then prick the bases with a fork.Line each pastry case with a piece of baking parchment and cover with baking beans. Put the tins on a baking tray and bake for 12 minutes. Take out of the oven, turn the oven down to 160°C/315°F/gas 2–3 and remove the baking beans. Bake for about another 12 minutes until lightly golden. Remove from the oven and leave to cool.

3 Meanwhile, make the cream filling. Pour the cream into a heavy-based saucepan and add the cream cheese and icing sugar. Heat over a low heat for 3–4 minutes until just starting to boil. In a small bowl, mix the cornflour with 2 teaspoons water and stir until smooth, then add it to the cream and whisk for about 10 minutes over a low heat until the mixture has thickened, whisking continuously to keep it smooth. Transfer to a heatproof bowl and leave to cool completely.

4 Put the rhubarb and sugar in a large heavy-based saucepan. Pour in 300ml/10½fl oz/scant 1¼ cups water and bring to the boil over a medium-low heat. Turn the heat down to low and poach for 4–5 minutes until softened, but still holding together. Remove from the heat, drain and discard the liquid. Leave to cool. When the pastry, cream filling and rhubarb are all cooled completely, spoon the cream on top of each pastry case, top with rhubarb and decorate with lime zest. .

Serves 4 Preparation time 20 minutes, plus 30 minutes chillingCooking time 35 minutes

400g/14oz rhubarb, chopped into 6cm/2½in lengths

300g/10½oz/scant 1⅓ cups caster sugarzest of ¼ lime, to decorate

FOR THE PASTRY:200g/7oz/1½ cups Sweet Shortcrust Pastry

Mix (see page 17), plus extra for dusting1½ tsp gluten-free baking powder100g/3½oz/scant ½ cup caster sugar


4 egg yolks, beaten

FOR THE CREAM FILLING:250ml/9fl oz/1 cup dairy-free cream80g/2¾oz dairy-free cream cheese3 tbsp icing sugar1 tbsp cornflour

Rhubarb Sable Tartsyeast-free

tHe Best gLUten-Free AnD DAIrY-Free BAKIng reCIPesGrace Cheetham

Intolerant to both gluten and dairy, Grace Cheetham is a bestselling author and leading expert in the thriving free-from community. She has spent years developing delicious recipes from alternative ingredients to inspire those who are on restrictive diets. From breads and biscuits to cakes and desserts, and even baked main meals, Grace’s new book offers so much variety you’ll never feel like you’re missing out again. Whether you are an experienced cook or just starting out in the kitchen, this book is the ultimate guide to gluten-free and dairy-free baking.

grace Cheetham is the author of The Best Gluten-Free, Wheat-Free & Dairy-Free Recipes and Simply Gluten-Free & Dairy-Free and runs a successful blog that has been voted one of the 100 best food blogs by womanandhome.com and one of the best gluten-free and allergy-friendly blogs by Channel4.com’s 4Food. Grace is the face of Kallo soya milk, and judges at the Great Taste Awards and Free-From Awards.


6 Introduction 7

As a practising midwife and fertility expert, I have always been fascinated by the role nutrition takes in every couple’s ability to have a healthy, happy baby.

My research and experience has shown me that good, wholesome food (and supplements as necessary) forms the bedrock of getting your body baby-ready and of making healthy sperm. Over the course of my many years in this field, I have come to the conclusion that micronutrients play a big role in getting pregnant – both naturally and through assisted conception – with deficiencies having significant effects on fertility for both men and women.

However, I also think that couples who want to make a baby need to have treats. Who could live without bread, chocolate, cheese and dairy? Not me! Whether you are just embarking upon trying for a baby, have been trying for a while without success, or have been diagnosed with a fertility problem, I want to reassure you that my philosophy is simple: strict or faddy diets involve too many restrictions – they make what is the most normal and natural thing in the world seem strange and unfamiliar. My focus is on nourishing your body in a positive, sustainable way most of the time – not on challenging you to be 100 per cent perfect. I believe that small changes that are manageable within the context of your everyday life are all that you need. Quite simply, your pre-conception diet has to fit in with your ‘normal’ life or you won’t be able to keep it up. Small steps can go a long way.

When I was first asked to do this book, I thought a lot about what happens in consultations at my clinic. I am very aware that many of the issues that come between a couple – just when they need most to be together – relate to lifestyle. I particularly see the contention that can build up around what food and drink lands on the supper table. I often find that one partner is trying to be too rigid, while the other wants to take a more relaxed approach. I think everyone can be happy – and that the resulting togetherness can only mean that you create more chances of making a baby.

Over the years, I have been so lucky to work with many wonderful fertility health practitioners, doctors, specialists in integrated medicine and nutritionists. All of them have had something important to teach me. However, the biggest impact on me has been the result of my work with Dr Stossier at the Mayr Clinic. There, the approach to fertility is integrated – modern medicine combined with the principles of Traditional Chinese

Introduction

Medicine. Most importantly, this approach has taught me of the need for balance between all the body’s systems – if one system is out of kilter, there is a ripple effect that touches every aspect of your well-being, including your fertility. Furthermore, I think the connection between mind and body has a huge role to play in a couple’s ability to conceive, which is why I think it’s important that your lifestyle choices are good and healthy, but also make you happy.

When I first meet a couple, I want to find out about the following things: their digestion and gut health, toxicity, acid–alkaline balance and immunity, and how much their states of mind are affecting their bodies. Only then can I begin to advise them on how to balance all these aspects of themselves to make the journey to parenthood a successful one.

This book is intended to inspire you and your partner to build on your excitement to create the best possible conditions for having a baby. The recipes have been carefully designed not only to taste amazing but to optimize your nutrition, too. Before you start cooking, read the first chapter for a thorough understanding of your aims, then leap into this journey together. I am sure you will find every recipe a pleasure to cook and eat.

light Meals 89

Flaked Trout with Rocket, Lychees & Sweet Lime DressingThe oily richness of trout contrasts beautifully with the sweet lychees and peppery rocket

leaves. Hot-smoked trout requires no preparation, making this a speedy, healthy lunch

or evening meal. Trout is an oily fish and a useful source of omega-3 fats. It’s also rich in

protein and B-vitamins, including niacin, B12 and B6, which is important for ovulation.

60g/2¼oz/heaped ⅓ cup cashew nuts

150g/5½oz mangetout

2 large handfuls of rocket leaves

½ cucumber, halved lengthways, deseeded and sliced

10 lychees, peeled, halved and pitted

1 handful of basil leaves, roughly chopped

1 handful of mint leaves, roughly chopped

1 handful of coriander leaves, roughly chopped

1 red chilli, deseeded and diced

½ red onion, diced

225g/8oz hot-smoked trout

SWeeT lIMe DReSSIng

juice of 2 limes

2 tsp xylitol

1–2 tbsp fish sauce, to taste

1 lightly toast the cashews in a dry frying pan over a medium heat for about 1 minute, stirring.

2 Blanch the mangetout in a saucepan of boiling water for 30 seconds, then drain and refresh under cold water.

3 Put the mangetout in a serving bowl with the rocket, cucumber, lychees, herbs, chilli and onion and toss together. Break up the trout and scatter over the top of the salad, then sprinkle with the toasted cashews.

4 To make the dressing, mix together the lime juice, xylitol and fish sauce. Drizzle over the salad and serve.

Serves: 2 • Preparation time: 10 minutes • Cooking time: 2 minutes

Nutritional information per serving: Protein 36.6g Carbohydrate 35.8g, of which sugars 30.5g

Fat 20.1g, of which saturates 4g Kcals 449

B e-f S-f I S L

68 Boosters & Breakfasts

Protein Boost Seeded GranolaThis is a healthy version of the classic breakfast option, with an array of seeds to provide

plenty of healthy fats. Research has found that Brazil nuts can assist male fertility as well

as boost testosterone. You can vary the ingredients according to what you have available.

This will keep in an airtight container for 1–2 weeks.

115g/4oz/¾ cup Brazil nuts

115g/4oz/¾ cup almonds

115g/4oz/2 cups unsweetened coconut flakes

60g/2¼oz/½ cup raw cacao nibs

60g/2¼oz/½ cup pumpkin seeds

60g/2¼oz/½ cup sunflower seeds

60g/2¼oz/⅔ cup shelled hemp seeds

1 apple, cored and chopped

75g/2½oz/heaped ⅓ cup soft pitted dates

2 tbsp honey or maple syrup

2 tbsp coconut oil or olive oil

1 scoop of vanilla protein powder (optional)

2 tbsp lucuma powder (optional)

1 tsp vanilla extract

1 tsp ground cinnamon

½ tsp sea salt

60g/2¼oz/⅔ cup goji berries or unsweetened dried cherries

milk or milk alternative, or yogurt, to serve

Makes: 8 servings • Preparation time: 10 minutes • Cooking time: 50 minutes

Nutritional information per serving: Protein 10.6g Carbohydrate 19.4g, of which sugars 13g

Fat 29g, of which saturates 10.6g Kcals 376

1 Preheat the oven to 160°C/315°F/gas 2–3 and line a baking sheet with baking parchment.

2 Put the nuts, coconut flakes, cacao nibs and seeds in a food processor and process to coarsely chop. Transfer them to a large mixing bowl.

3 Put the apple, dates, honey, coconut oil, protein powder, if using, lucuma powder, if using, vanilla extract, cinnamon and salt in a food processor and process to form a thick paste. Pour the paste over the nuts and seeds and stir to combine well.

4 Spread the mixture onto the prepared baking sheet and bake for 20 minutes. Turn down the oven to 110°C/225°F/gas ½ and cook for a further 30 minutes, or until the mixture is dry and golden. leave to cool, then stir in the berries. Store in an airtight container. Serve with a splash of milk or yogurt.

B e-f S-f I L

124 Main Meals

Chilli-Glazed Salmon with Cucumber Lime SaladIn this dish, fillets of wild Alaskan salmon are marinated in a tangy Asian-style dressing

and accompanied by a light and refreshing cucumber salad. Salmon is an excellent source

of omega-3 fatty acids, which are important for circulation and male and female fertility.

1 pickled chilli, drained

2 garlic cloves, crushed

1 tbsp tamari soy sauce

2 tbsp apple cider vinegar

2 tbsp coconut sugar or xylitol

2 boneless wild Alaskan salmon fillets, with skin

CUCUMBeR lIMe SAlAD

2 tbsp lime juice

1 tbsp xylitol

1 tbsp mirin

1 handful of bean sprouts

1 cucumber, halved and thinly sliced

2 spring onions, sliced finely

1 tbsp chopped cashew nuts

1 small handful of mint leaves, chopped

1 small handful of coriander leaves, chopped

1 Put the chilli, garlic, tamari, vinegar and coconut sugar in a food processor and process to combine. Put the salmon fillets in a shallow, non-reactive dish. Pour over the marinade, cover and leave to marinate in the fridge for 30 minutes.

2 Make the dressing for the salad by mixing together the lime juice, xylitol and mirin in a small bowl until the xylitol has dissolved. Put the bean sprouts, cucumber, spring onions, cashews, mint and coriander in another bowl, pour over the dressing and toss until well combined.

3 Preheat the grill to high and line a baking tray with foil. Remove the salmon from the marinade, reserving the marinade, and place on the prepared baking tray. grill for about 7 minutes, or until the fish is golden and just cooked through.

4 Meanwhile, put the reserved marinade in a small saucepan and simmer to reduce slightly to form a thicker, sticky glaze. Pour over the cooked salmon and serve with the cucumber lime salad.

Serves: 2 • Preparation time: 10 minutes, plus 30 minutes marinating • Cooking time: 7 minutes


Fat 14.9g, of which saturates 2.6g Kcals 305

B e-f S-f I S L

‘Zita reveals how to get pregnant healthilyand naturally’ Kate Winslet

eAt YoUrseLF PregnAntEssential Recipes for Boosting Your Fertility Naturally Zita West

Zita West, midwife to stars such as Kate Winslet and Cate Blanchett, knows that nutrition can make a huge difference to your fertility. In her fi rst nutritional health cookbook, she explains how equipping your body with essential nutrients ensures that your reproductive system is prepared for a successful pregnancy. Guiding you as you assess your fertility, cleanse your body of harmful chemicals and follow a fertility boosting programme, Zita gives you all the tools you need to get your body baby-ready. There are also mouth-watering recipes to help boost your fertility, all designed to be easily incorporated into a busy life.

Zita West, the UK’s trusted expert on fertility, pregnancy and birth, is a pioneer in the fi eld. For over 25 years she has worked in the area, and her clinic is a mecca for couples seeking to boost their fertility. Her products and books, including Zita West’s Guide to Getting Pregnant, as well as an active website, zitawest.com, all support her brand.

9781848992078

160pp

PB 216 x 182mm


£14.99

August 2014

Health Cookery

Available in eBook:

9781848992344

9781848990814

Also available:

9781844838844

10


6 Introduction 7

As a practising midwife and fertility expert, I have always been fascinated by the role nutrition takes in every couple’s ability to have a healthy, happy baby.

My research and experience has shown me that good, wholesome food (and supplements as necessary) forms the bedrock of getting your body baby-ready and of making healthy sperm. Over the course of my many years in this field, I have come to the conclusion that micronutrients play a big role in getting pregnant – both naturally and through assisted conception – with deficiencies having significant effects on fertility for both men and women.

However, I also think that couples who want to make a baby need to have treats. Who could live without bread, chocolate, cheese and dairy? Not me! Whether you are just embarking upon trying for a baby, have been trying for a while without success, or have been diagnosed with a fertility problem, I want to reassure you that my philosophy is simple: strict or faddy diets involve too many restrictions – they make what is the most normal and natural thing in the world seem strange and unfamiliar. My focus is on nourishing your body in a positive, sustainable way most of the time – not on challenging you to be 100 per cent perfect. I believe that small changes that are manageable within the context of your everyday life are all that you need. Quite simply, your pre-conception diet has to fit in with your ‘normal’ life or you won’t be able to keep it up. Small steps can go a long way.

When I was first asked to do this book, I thought a lot about what happens in consultations at my clinic. I am very aware that many of the issues that come between a couple – just when they need most to be together – relate to lifestyle. I particularly see the contention that can build up around what food and drink lands on the supper table. I often find that one partner is trying to be too rigid, while the other wants to take a more relaxed approach. I think everyone can be happy – and that the resulting togetherness can only mean that you create more chances of making a baby.

Over the years, I have been so lucky to work with many wonderful fertility health practitioners, doctors, specialists in integrated medicine and nutritionists. All of them have had something important to teach me. However, the biggest impact on me has been the result of my work with Dr Stossier at the Mayr Clinic. There, the approach to fertility is integrated – modern medicine combined with the principles of Traditional Chinese

Introduction

Medicine. Most importantly, this approach has taught me of the need for balance between all the body’s systems – if one system is out of kilter, there is a ripple effect that touches every aspect of your well-being, including your fertility. Furthermore, I think the connection between mind and body has a huge role to play in a couple’s ability to conceive, which is why I think it’s important that your lifestyle choices are good and healthy, but also make you happy.

When I first meet a couple, I want to find out about the following things: their digestion and gut health, toxicity, acid–alkaline balance and immunity, and how much their states of mind are affecting their bodies. Only then can I begin to advise them on how to balance all these aspects of themselves to make the journey to parenthood a successful one.

This book is intended to inspire you and your partner to build on your excitement to create the best possible conditions for having a baby. The recipes have been carefully designed not only to taste amazing but to optimize your nutrition, too. Before you start cooking, read the first chapter for a thorough understanding of your aims, then leap into this journey together. I am sure you will find every recipe a pleasure to cook and eat.

light Meals 89

Flaked Trout with Rocket, Lychees & Sweet Lime DressingThe oily richness of trout contrasts beautifully with the sweet lychees and peppery rocket

leaves. Hot-smoked trout requires no preparation, making this a speedy, healthy lunch

or evening meal. Trout is an oily fish and a useful source of omega-3 fats. It’s also rich in

protein and B-vitamins, including niacin, B12 and B6, which is important for ovulation.

60g/2¼oz/heaped ⅓ cup cashew nuts

150g/5½oz mangetout


½ cucumber, halved lengthways, deseeded and sliced

10 lychees, peeled, halved and pitted

1 handful of basil leaves, roughly chopped

1 handful of mint leaves, roughly chopped

1 handful of coriander leaves, roughly chopped

1 red chilli, deseeded and diced

½ red onion, diced

225g/8oz hot-smoked trout

SWeeT lIMe DReSSIng

juice of 2 limes

2 tsp xylitol

1–2 tbsp fish sauce, to taste

1 lightly toast the cashews in a dry frying pan over a medium heat for about 1 minute, stirring.

2 Blanch the mangetout in a saucepan of boiling water for 30 seconds, then drain and refresh under cold water.

3 Put the mangetout in a serving bowl with the rocket, cucumber, lychees, herbs, chilli and onion and toss together. Break up the trout and scatter over the top of the salad, then sprinkle with the toasted cashews.

4 To make the dressing, mix together the lime juice, xylitol and fish sauce. Drizzle over the salad and serve.

Serves: 2 • Preparation time: 10 minutes • Cooking time: 2 minutes


Fat 20.1g, of which saturates 4g Kcals 449

B e-f S-f I S L

It takes two – the fatherhood factor 3332 Ferti l ity, food & l ifestyle

pregnancy in previously infertile couples by a staggering 40 per cent. Finally, antioxidants are a must – a good intake protects the health of the head of the sperm (which contains the DNA).

What damages sperm?Apart from sexually transmitted infections, such as chlamydia (which can damage the tubules in which sperm are made and therefore damage sperm) and heat, there is now much evidence that free radicals can damage the DNA that lies within the sperm head. In fact, studies show that at least 30 to 80 per cent of male infertility is linked to oxidative stress (free-radical damage). It appears that these marauding free-radical cells damage the fatty layers of membranes, such as the acrosome that covers the sperm’s genetic material. (It’s now possible to test for DNA fragmentation – which indicates the likelihood of DNA damage to sperm.)

However, oxidative stress is a natural by-product of generating all the energy sperm need to make it to the fallopian tube. And it’s not only the DNA that can be affected. Free radicals damage all the sperm cell membranes and the mitochondria (that convert food energy into usable energy), too. Studies show that men with elevated markers of oxidation have generally impaired sperm count and more abnormally formed cells.

No matter where in the body free-radical damage has occurred, including inside the sperm, the best treatment is quite simply to boost the levels of antioxidants in your diet. Those with

more antioxidants in their diet have higher sperm counts and better motility. A number of specific antioxidants have proven ability to boost sperm quality. These include vitamins C and E (which help to prevent the sperm clumping, giving them better motility and improving the health of sperm membranes respectively), co-enzyme Q10, selenium (especially for healthy sperm formation and motility), n-acetylcysteine (NAC) and zinc. Lycopene is a natural, plant-derived carotenoid pigment that provides the red colour of tomatoes, watermelon and other fruits. It has powerful antioxidant characteristics. Studies have shown that a lycopene supplement can improve sperm concentration and motility and the general health of the sperm.

The diet for fathersThe EYP Fertility Diet is one of the most powerful health changes any father-to-be can make to ensure that he produces the best possible sperm with the best possible chances of making a baby. Because numerous studies show that specific changes to the diet can increase the chances of healthy ovulation and producing a healthy embryo, prevent recurrent miscarriage and support a healthy pregnancy, there are many diets intended only for the woman. The diet provides all the essential nutrients to support healthy egg production, but it also gives you everything you need for healthy sperm production, too. Both men and women will benefit from all the hormone-balancing nutrients in the diet. It bursts with antioxidants that will

help to protect the sperm from free radicals, and with cell-energizing nutrients that will optimize the chances of the sperm making it into the fallopian tube.

Remember that hormone balance also requires reducing stress levels – and stress affects a man’s fertility (and particularly libido) as much as it affects a woman’s. I encourage men to read the section on lifestyle (see pages 49–53).

Finally, I think it’s very important that men feel involved in the process of making a baby. So often I see couples and it is the woman whose anxiety has brought them to me, while the man feels inhibited and exposed by the process. Reading this book together,

undertaking the principles together – from the diet changes to the lifestyle ideas – will help you stay connected. And that is just as important as any of the other advice I’ve given in the book.

Key antioxidants and their food sources

This list is one of the most important you will ever read for your health. The following foods are antioxidant superstars and should feature in your diet as often as possible. Keep the list somewhere where you can both see it – because it is important for both of you.

Vitamin C Berries, citrus fruits; leafy green vegetables, red peppersVitamin E Nuts and seeds and their oils

Co-enzyme Q10 Beef, chicken, pork; salmon, trout; broccoli; orangesSelenium lamb, turkey; cod, halibut, salmon, sardines, tuna; Brazil nutsN-acetylcysteine Chicken, duck, pork, turkey; dairy, eggs; broccoli, onions, red peppersLycopene Guava, grapefruit, sharon fruit, tomatoes, watermelon Zinc Beef, chicken, lamb, pork; spinach; oysters; pumpkin seeds, nuts, wheatgerm; cocoa

92 light Meals

Avocado, Orange & Sea Vegetable Salad with Sprouted SeedsThis simple vibrant salad is easy to assemble and delicious served on its own as a light

meal or as an accompaniment to seafood or pan-fried tofu. Sea vegetables are a useful

source of iodine required for the production of thyroid hormones, which are important

for a woman’s hormonal cycle as well as the development of the embryo. Bags of dried

sea vegetables are available in most large supermarkets or healthfood shops.

30g/1oz mixed sea vegetables


1 avocado, peeled, pitted and thinly sliced

1 orange, peeled

½ red onion, thinly sliced

1 handful of sprouted seeds, such as alfalfa, mung bean etc.

MISo & gIngeR DReSSIng

1 tbsp white miso paste

½ tsp peeled and grated root ginger

1 tbsp xylitol

3 tbsp mirin

juice of 1 lemon

1 tbsp sesame oil

2 tbsp olive oil

sea salt and ground black pepper

1 Mix all the dressing ingredients together in a non-reactive bowl, season to taste and leave to one side.

2 Soak the sea vegetables in water for 5 minutes, or according to the packet instructions, then drain.

3 Put the rocket in a large bowl with the sea vegetables. Drizzle over a little of the dressing and toss gently. Divide the leaves between two plates and top with the avocado slices. Cut the orange into thin slices, then cut the slices into quarters. Scatter the orange, red onion and sprouted seeds over the salad. Drizzle over the dressing just before serving.

Serves: 2 • Preparation time: 10 minutes, plus 5 minutes soaking



B A e-f S-f I S L

68 Boosters & Breakfasts

Protein Boost Seeded GranolaThis is a healthy version of the classic breakfast option, with an array of seeds to provide

plenty of healthy fats. Research has found that Brazil nuts can assist male fertility as well

as boost testosterone. You can vary the ingredients according to what you have available.

This will keep in an airtight container for 1–2 weeks.

115g/4oz/¾ cup Brazil nuts

115g/4oz/¾ cup almonds

115g/4oz/2 cups unsweetened coconut flakes

60g/2¼oz/½ cup raw cacao nibs

60g/2¼oz/½ cup pumpkin seeds

60g/2¼oz/½ cup sunflower seeds

60g/2¼oz/⅔ cup shelled hemp seeds

1 apple, cored and chopped

75g/2½oz/heaped ⅓ cup soft pitted dates

2 tbsp honey or maple syrup

2 tbsp coconut oil or olive oil

1 scoop of vanilla protein powder (optional)

2 tbsp lucuma powder (optional)

1 tsp vanilla extract


½ tsp sea salt

60g/2¼oz/⅔ cup goji berries or unsweetened dried cherries

milk or milk alternative, or yogurt, to serve

Makes: 8 servings • Preparation time: 10 minutes • Cooking time: 50 minutes

Nutritional information per serving: Protein 10.6g Carbohydrate 19.4g, of which sugars 13g


1 Preheat the oven to 160°C/315°F/gas 2–3 and line a baking sheet with baking parchment.

2 Put the nuts, coconut flakes, cacao nibs and seeds in a food processor and process to coarsely chop. Transfer them to a large mixing bowl.

3 Put the apple, dates, honey, coconut oil, protein powder, if using, lucuma powder, if using, vanilla extract, cinnamon and salt in a food processor and process to form a thick paste. Pour the paste over the nuts and seeds and stir to combine well.

4 Spread the mixture onto the prepared baking sheet and bake for 20 minutes. Turn down the oven to 110°C/225°F/gas ½ and cook for a further 30 minutes, or until the mixture is dry and golden. leave to cool, then stir in the berries. Store in an airtight container. Serve with a splash of milk or yogurt.

B e-f S-f I L

124 Main Meals

Chilli-Glazed Salmon with Cucumber Lime SaladIn this dish, fillets of wild Alaskan salmon are marinated in a tangy Asian-style dressing

and accompanied by a light and refreshing cucumber salad. Salmon is an excellent source

of omega-3 fatty acids, which are important for circulation and male and female fertility.

1 pickled chilli, drained

2 garlic cloves, crushed

1 tbsp tamari soy sauce

2 tbsp apple cider vinegar

2 tbsp coconut sugar or xylitol

2 boneless wild Alaskan salmon fillets, with skin

CUCUMBeR lIMe SAlAD

2 tbsp lime juice

1 tbsp xylitol

1 tbsp mirin

1 handful of bean sprouts

1 cucumber, halved and thinly sliced

2 spring onions, sliced finely

1 tbsp chopped cashew nuts

1 small handful of mint leaves, chopped

1 small handful of coriander leaves, chopped

1 Put the chilli, garlic, tamari, vinegar and coconut sugar in a food processor and process to combine. Put the salmon fillets in a shallow, non-reactive dish. Pour over the marinade, cover and leave to marinate in the fridge for 30 minutes.

2 Make the dressing for the salad by mixing together the lime juice, xylitol and mirin in a small bowl until the xylitol has dissolved. Put the bean sprouts, cucumber, spring onions, cashews, mint and coriander in another bowl, pour over the dressing and toss until well combined.

3 Preheat the grill to high and line a baking tray with foil. Remove the salmon from the marinade, reserving the marinade, and place on the prepared baking tray. grill for about 7 minutes, or until the fish is golden and just cooked through.

4 Meanwhile, put the reserved marinade in a small saucepan and simmer to reduce slightly to form a thicker, sticky glaze. Pour over the cooked salmon and serve with the cucumber lime salad.

Serves: 2 • Preparation time: 10 minutes, plus 30 minutes marinating • Cooking time: 7 minutes



B e-f S-f I S L

LightMeals

Desserts 157

Chocolate Superfood TartRich and indulgent, this amazing torte is perfect for a special occasion. It can be served

frozen or chilled. Crammed with an array of superfoods and plenty of protein and healthy

fats, it is a delicious way to energize the body. Raisins are a great source of instant energy

and are packed with phenols – antioxidants that help prevent damage to cells in the body.

2 tbsp coconut oil, plus extra for greasing

125g/4½oz/1¼ cup pecan nuts

100g/3½oz/1 cup walnuts


125g/4½oz/1 cup raisins

2 tsp maca powder

FIllIng

250g/9oz/2⅔ cups cashew nuts

1 tbsp vanilla extract

1 tbsp lemon juice

100g/3½oz/heaped ¾ cup coconut butter, melted

1 tsp wheatgrass powder

1 tsp maca powder

160g/5¾oz/scant ½ cup honey or maple syrup

125ml/4fl oz/½ cup coconut water or water

60g/2¼oz/½ cup raw cacao powder

fresh berries and chocolate shavings, to serve

1 grease a 20cm/8in springform cake tin with coconut oil. Put all the ingredients for the base in a food processor and pulse until well combined. Press the mixture into the base of the prepared cake tin and and chill in the fridge while you make the filling.

2 Put all the filling ingredients in a food processor or blender with 125ml/4fl oz/½ cup water and process until smooth. Pour over the base and freeze for 2 hours until set, then transfer to the fridge until ready to serve. Decorate with fresh berries and chocolate shavings and serve.

Serves: 10 • Preparation time: 15 minutes, plus 2 hours freezing



B e-f S-f S L

‘Zita reveals how to get pregnant healthilyand naturally’ Kate Winslet

eAt YoUrseLF PregnAntEssential Recipes for Boosting Your Fertility Naturally Zita West

Zita West, midwife to stars such as Kate Winslet and Cate Blanchett, knows that nutrition can make a huge difference to your fertility. In her fi rst nutritional health cookbook, she explains how equipping your body with essential nutrients ensures that your reproductive system is prepared for a successful pregnancy. Guiding you as you assess your fertility, cleanse your body of harmful chemicals and follow a fertility boosting programme, Zita gives you all the tools you need to get your body baby-ready. There are also mouth-watering recipes to help boost your fertility, all designed to be easily incorporated into a busy life.

Zita West, the UK’s trusted expert on fertility, pregnancy and birth, is a pioneer in the fi eld. For over 25 years she has worked in the area, and her clinic is a mecca for couples seeking to boost their fertility. Her products and books, including Zita West’s Guide to Getting Pregnant, as well as an active website, zitawest.com, all support her brand.


HeALIng BerrIes50 Wonderful Berries, and How to Use Them in Health-Giving, Immunity-Boosting Foods and Drinks

HeALIng sPICes50 Wonderful Spices, and How to Use Them in Health-Giving, Immunity-Boosting Foods and DrinksKirsten Hartvig

In each of these brilliant cookbooks, nutritionist Kirsten Hartvig offers up more than 100 tantalising recipes for nature’s wonder foods – berries and spices. Berries are proven to help protect against many diseases and boost well-being – discover their astonishing range of health-giving properties. And whether you have an upset stomach, a case of the blues or are suffering from infl ammation, the cure might already be sitting in your spice rack. The powerful health-protecting properties of many spices can work as aids against the stresses of modern living.

Kirsten Hartvig is an acclaimed nutritionist and naturopath, and author of DBP’s Eat for Immunity, The Big Book of Quick & Healthy Recipes and The Healthy Diet Calorie Counter.

224pp

PB 234 x 153mm

2 colour

£12.99

December 2014

Health Cookery

9781848999756

256pp

PB 234 x 153mm

£10.99

August 2014

Health Cookery

HEALING BERRIES

9781848991538

Available in eBook:

9781848991224

HEALING SPICES

9781848991521

Available in eBook:

9781848992320

12


HeALIng BerrIes50 Wonderful Berries, and How to Use Them in Health-Giving, Immunity-Boosting Foods and Drinks

HeALIng sPICes50 Wonderful Spices, and How to Use Them in Health-Giving, Immunity-Boosting Foods and DrinksKirsten Hartvig

In each of these brilliant cookbooks, nutritionist Kirsten Hartvig offers up more than 100 tantalising recipes for nature’s wonder foods – berries and spices. Berries are proven to help protect against many diseases and boost well-being – discover their astonishing range of health-giving properties. And whether you have an upset stomach, a case of the blues or are suffering from infl ammation, the cure might already be sitting in your spice rack. The powerful health-protecting properties of many spices can work as aids against the stresses of modern living.

Kirsten Hartvig is an acclaimed nutritionist and naturopath, and author of DBP’s Eat for Immunity, The Big Book of Quick & Healthy Recipes and The Healthy Diet Calorie Counter.

tHe LoW-sUgAr CooKBooKDelicious and Nutritious Recipes to Lose Weight, Boost Energy and Fight FatigueNicola Graimes

Most of us eat too much sugar, which can have serious repercussions on our health and well-being, causing fatigue, obesity, heart disease, diabetes and even premature ageing. The Low-Sugar Cookbook offers a versatile collection of more than 100 delicious and nutritious low-sugar, low-fat, high-fi bre recipes without resorting to artifi cial sweeteners. With helpful calorie, carb and sugar stats for every meal, whether you want to learn how to reduce sugars and carbohydrates in your diet, or cut them out completely, this book shows you how to make mouthwatering recipes, whilst protecting your family’s health.

nicola graimes is an experienced food and health writer and journalist, and the author of more than 25 books. Specializing in healthy eating, vegetarian and family cookbooks, she has won two World Gourmand Awards and was a fi nalist in the Le Cordon Bleu World Media Awards in 2007.

9781848999756

256pp

PB 234 x 153mm

£10.99

August 2014

Health Cookery

13


Here at Nourish we’re all about wellbeing through

food and drink – irresistible dishes with a serious good-

for-you factor. If you want to eat and drink delicious things

that set you up for the day, suit any special diets, keep you

healthy and make the most of what you can afford, we’ve

got some great ideas to share with you.

C o n t e n t s

Cookery 2 – 7

Health Cookery 8 – 13

nourishbooks.com


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