Contents

About the Book

Tasty spiralizer recipes for every meal of the day

EAT WELL
Mouthwatering recipes for the perfect nutritional balance

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

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

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Epub ISBN: 9781473530812

Version 1.0

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

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

Photographs © BBC Magazines 2016

Recipes © BBC Worldwide 2016

Cover image: Will Heap © BBC Worldwide 2016

Book design © Woodlands Books Ltd 2016

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

First published by BBC Books in 2016

www.eburypublishing.co.uk

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

ISBN 9781785941788

Project editor: Charlotte Macdonald

Design: Interstate Creative Partners Ltd and Rosamund Saunders

Cover Design: Interstate Creative Partners Ltd

Production: Alex Goddard

Picture Researcher: Gabby Harrington

Recipe List

Mini butternut squash frittatas

Great for kids and adults alike. Make a batch of these at the weekend and add them to your lunchbox for a tasty snack.

TAKES 50 mins     SERVES 12

• 1 tbsp olive oil, plus extra for greasing

• 1 large butternut squash (about 1.4kg) peeled, ends trimmed, halved widthways and spiralized into thin noodles

• 1 red onion, ends trimmed, peeled and spiralized into flat noodles

• 1 red chilli, finely chopped and deseeded, if you like

• 6 large eggs

• 4 sprigs thyme, leaves picked

• 100g goat’s cheese, broken into pieces

1  Heat oven to 180C/160C fan/gas 4. Lightly oil 12 holes of a muffin tin.

2 Pull apart any squash spirals that are stuck together and cut any long spirals of squash in half. Heat the oil in a frying pan over a medium heat then add the spiralized squash and red onion. Cook, stirring occasionally for 3 mins until the vegetables have softened slightly. Stir in the red chilli, fry for a further min then remove from the heat and allow to cool slightly.

3 Beat the eggs in a large jug or bowl and season with salt and a generous grind of black pepper. Stir in the butternut squash mixture along with the thyme leaves and goat’s cheese.

4 Divide the mixture between each muffin tin, making sure each hole gets an equal amount of filling, then bake in the oven for 15–18 mins or until just set. Gently lift the fritattas out of the tin with a palette or cutlery knife.

1 PER SERVING 96 kcals, fat 5g, sat fat 2g, carbs 6g, sugars 3g, fibre 1g, protein 6g, salt 0.2g

Mini butternut squash frittatas

Beetroot & avocado nori rolls with wasabi dipping sauce

The dipping sauce adds real punch to this vegan canapé, if you can’t get hold of wasabi, substitute horseradish instead.

TAKES 40 mins     SERVES 15

FOR THE DIPPING SAUCE

• 1 tsp wasabi

• juice of ½ lime

• 2 tbsp dark soy sauce or tamari

• 1 tsp sesame oil

FOR THE NORI ROLLS

• 1 beetroot (about 120g) peeled, ends trimmed and spiralized into thin noodles

• 3 sheets of nori

• 1 ripe avocado, thinly sliced

• ½ cucumber, ends trimmed, cut in half widthways and spiralized into thin noodles then patted dry to absorb excess moisture

• 2 tsp toasted sesame seeds

1  Mix all of the ingredients for the dipping sauce together in a small bowl then set aside.

2 Cut the spiralized beetroot into thumb-length strips. Lay a nori sheet, shiny side down, onto a sushi rolling mat. Arrange one third of the beetroot, avocado and cucumber in lines across the bottom third of the nori sheet then sprinkle over half the sesame seeds.

3 Rolling away from yourself, lift the edge of the nori over the filling and continue folding to create a roll. When you get to the edge of the nori, dampen with a little water then continue to fold, sealing everything together into a tight roll.

4 Repeat with the remaining nori and filling. Trim the ends of the roll to neaten them then slice into 5 pieces. Serve with the wasabi dipping sauce.

PER SERVING 32 kcals, protein 1g, carbs 1g, fat 2g, sat fat 1g, fibre 1g, sugars 1g, salt 0.3g

Beetroot & avocado nori rolls with wasabi dipping sauce

Spiced kale crisps

Using this as a base recipe why not play around with different spices such as smoked paprika to flavour the kale chips.

TAKES 25 mins     SERVES 4–6

• 100g chunky chopped kale, or kale leaves, tough stalks removed (weight without stalks)

• ½ tbsp olive oil

• 1 heaped tsp ras el hanout

1  Heat oven to 150C/130C fan/gas 2 and line two baking trays with baking parchment. Wash the kale and dry thoroughly. Place in a large bowl, tearing any large leaves into smaller pieces. Drizzle over the oil, then massage into the kale. Sprinkle over the ras el hanout and some sea salt, mix well, then tip onto the trays and spread out in a single layer. Bake for 18–22 mins or until crisp but still green, then leave to cool for a few mins.

PER SERVING (6) 22 kcals, fat 1g, sat fat 0g, carbs 2g, sugars 0g, fibre 0g, protein 1g, salt 0.1g

Spiced kale crisps

Lime, sesame & coconut courgette carpaccio

The freshness of this carpaccio is the ideal counterpart for a spicy dish. Try eating this with curry or sticky ribs.

TAKES 20 mins     SERVES 4

• 100g frozen shelled edamame beans

• 2 tbsp sesame oil

• juice of 1 lime

• 3 courgettes, ends trimmed and spiralized into thin noodles

• 150g pack mixed radishes, cut into wedges

• 3 tbsp flaked coconut, toasted

1  Bring a small saucepan of salted water to the boil. Drop in the edamame beans and cook for 3–4 mins then using a slotted spoon plunge into a bowl of ice-cold water. Once completely cool, tip into a sieve and leave to drain.

2 Mix the sesame oil with the lime juice in a small bowl with a little sea salt. Lay the courgette ribbons on a sharing platter. Scatter over the mixed radishes and edamame beans then drizzle over the dressing and top with the toasted coconut.

PER SERVING 180 kcals, fat 14g, sat fat 7g, carbs 5g, sugars 4g, fibre 5g, protein 6g, salt 0g

Lime, sesame & coconut courgette carpaccio

Ham & mushroom potato nests with fried quail’s eggs

Brunch with a difference! Bake the nests ahead of time then crack in the eggs and cook when your guests arrive.

TAKES 55 mins     SERVES 12

• 10g butter, plus extra for greasing

• 200g chestnut mushrooms, sliced

• 2 garlic cloves, crushed

• 500g waxy potatoes, peeled, ends trimmed and spiralized into thin noodles

• 120g pack of ham, torn into pieces

• 125g ball mozzarella, drained and grated

• 12 quail’s eggs

1  Heat oven to 180C/160C fan/gas 4. Generously grease 12 holes of a non-stick muffin (or cupcake) tin with butter.

2 Heat the butter in a frying pan over a medium to high heat. Add the mushrooms. Fry for 4–5 mins until they begin to brown. Stir in the garlic, cook for 1 minute, then tip the mushrooms into a large bowl. Stir in the potato, ham and mozzarella. Season with salt and pepper.

3 Divide the mixture among the muffin holes and bake in the oven for 25 mins or until golden brown. Remove from the oven and run a cutlery or palette knife around the edges of the nests to make sure they are not sticking to the pan. Then use the back of a teaspoon to press down the centre of each to make an indent large enough to hold a quail egg. Crack a quail’s egg into each nest and return to the oven for 8–10 mins, until the egg white is set and the yolk runny. Cool in the tin for 1-2 mins, then carefully lift out with a palette knife.