Any references to ‘writing in this book’ refer to the original printed version. Readers should write on a separate piece of paper in these instances.
Delicious and nutritious recipes to help you lose weight and feel great
We’d all like more energy, better digestion and improved wellbeing. But it can be hard to know where to start with a diet, and healthy recipes can be complicated or made with hard-to-find ingredients.
Good Food have combined the expertise of their nutritionists and the imagination of their test kitchen to create three brand-new weight loss plans. Each one targets a different area – from making you look and feel your best to boosting immunity and improved digestion, as well as an entirely vegetarian option. Daily meal plans are included which supply under 1,500 calories a day, and provide you with balanced nutrition. The book also offers optional healthy snacks and treats to add if your goal isn’t weight loss.
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Epub ISBN: 9781473530461
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BBC Books, an imprint of Ebury Publishing,
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BBC Books is part of the Penguin Random House group of companies whose addresses can be found at global.penguinrandomhouse.com
Photographs © BBC Magazines 2017
Recipes © BBC Worldwide 2017
Book design © Woodlands Books Ltd 2017
Front cover image: Mike English © BBC Worldwide 2016
All recipes contained in this book first appeared in BBC Good Food magazine.
First published by BBC Books in 2017
www.penguin.co.uk
A CIP catalogue record for this book is available from the British Library
ISBN 9781785940743
Author: Sara Buenfeld
Nutritionist: Kerry Torrens
Design: Interstate Creative Partners Ltd and Rosamund Saunders
Cover Design: Interstate Creative Partners Ltd
Production: Alex Goddard
Picture Researcher: Gabby Harrington
If you or one of your family tends to suffer one cold after another then you may need to take a closer look at your diet and lifestyle. It’s estimated that 60-70% of our immune defences are located in our gut – so what we eat and how we look after our digestive system is key. Stress and burning the candle at both ends, combined with a diet of processed, ‘on the hoof’ meals will also play its part in making us feel run down.
This 7-day immune support plan is based on natural, unprocessed foods, with meals cooked from scratch, so you get to enjoy them at their most nourishing. Our recipes are based on ingredients with specific properties that support the functioning of the immune system and the health of your gut.
Throughout our plan we’ve included naturally fermented or probiotic yogurt. This is a fabulous source of gut-friendly beneficial bacteria. Keeping with our natural philosophy, we’ve avoided yogurt with added flavours, thickeners and sweeteners in preference for a good quality plain, live whole fat yogurt.
Eating fermented foods regularly helps top up our good gut bacteria and promotes the right environment for these beneficial bacteria to thrive. These gut microbes are important because when attacked by a virus, our gut bacteria leap into action to stop the virus from multiplying and neutralise any toxins it makes. Other fermented foods include kefir, miso, kimchi and sauerkraut, which you can add to complement the plan and boost your intake of beneficial bacteria further if you like.
As well as boosting levels of gut bacteria, it’s also important to supply the fuel for them to thrive. These bacteria-friendly foods, typically fibres like inulin, are known as prebiotics and can be found in certain vegetables and fruit like onions and garlic, asparagus and bananas as well as oats. Including these foods regularly helps support the gut environment and strengthen your immune defences. That’s why we’ve included fibre-rich ingredients like chickpeas, beans, lentils, brown rice, nuts, seeds, fruit and veg in our immune-friendly recipes.
We all know vitamin C plays a big part in protecting us from coughs and colds, but it’s also important in the healing process. Don’t limit yourself to citrus fruits – peppers, broccoli and kale are all excellent sources. Vitamin C is light and heat sensitive so use the freshest ingredients or opt for frozen, because these are picked and packed promptly to lock in their vitamin C goodness. Vitamin C is lost during the cooking process, so follow our recipes to minimise cooking time. Also, because vitamin C is water-soluble, when you are cooking vegetables as an extra side dish be sure to make use of the cooking liquor, say in a sauce or stock or adding to soups or stews. Alternatively, steam or lightly stir-fry your vegetables.
Nutrients often work more effectively together – one such partnership is vitamins C and E. Vitamin E is a fat-soluble vitamin, so it’s best absorbed when eaten with some fat or oil, which helps strengthen our immune system. Vitamin C helps regenerate vitamin E so it can continue its protective role. Avocados are naturally rich in vitamin E and of course being a source of healthy fats makes them the ideal means for us to access and absorb their vitamin E content. We’ve combined them with vitamin C rich sweetcorn in our Peruvian chicken, avocado & quinoa salad (here). Another fat-soluble vitamin that supports the integrity of your immune system is vitamin A. We need vitamin A to maintain the healthy, protective linings of our nasal passage and respiratory system. Check out our recipes with orange-coloured fruits and vegetables such as Roast chicken & roots (here) – these veg are rich in beta-carotene, which our bodies convert to vitamin A.
Zinc is a key nutrient for strengthening our immunity and studies also suggest that, if we do catch a cold, it may help shorten the duration of it. Meat, cheese and seafood are good sources but so too are mushrooms – see our Squash, mushroom & gorgonzola pilaf here.
Once you’ve completed the 7 days you may wish to start to build your own immunity plan using the additional recipes in this chapter – all our recipes are packed with key ingredients bursting with vitamins, minerals and phytonutrients as well as gut-friendly pre and probiotic foods, which support the health of your gut and the effectiveness of your immune function.
The secret to the success of any approach to healthy eating is preparation and planning, so we recommend using the Saturday before you start to do the shopping as well as a little bit of food prep.
We suggest you enjoy the meals as set out in the 7-day immune support chart for the most nutritionally balanced approach, but if you do want to mix, match or repeat dishes, you’ll still get all the benefits of eating unprocessed and wholesome foods.
BREAKFAST
Studies have shown that people who eat eggs for breakfast consume about 200 calories less at lunch than those who chose a low-protein, high carb breakfast. From an immune perspective they are a good source of vitamin A.
Takes 10 mins 
Serves 2
• 100g/4oz thin-stemmed broccoli, trimmed and halved
• 200g/7oz cherry tomatoes on the vine
• 4 medium eggs
• 2 Wholemeal flatbreads (here)
• 2 tsp mixed seeds (such as sunflower, pumpkin, sesame and linseed)
• 1 tsp rapeseed oil
• good pinch of chilli flakes
1 Boil the kettle. Heat oven to 120C/100C fan/gas ½ and put an ovenproof plate inside to warm up. Fill a wide-based saucepan one-third full of water from the kettle and bring to the boil. Add the broccoli and cook for 2 mins. Add the tomatoes, return to the boil and cook for 30 secs. Lift out with tongs or a slotted spoon and place on the warm plate in the oven while you poach the eggs.
2 Return the water to a gentle simmer. Break the eggs into the pan, one at a time, and cook for 2½-3 mins or until the whites are set and the yolks are runny.
3 Divide the flatbreads between the 2 plates and top with the broccoli and tomatoes. Use a slotted spoon to drain the eggs, then place on top. Sprinkle with the seeds and drizzle with the oil. Season with a little black pepper and the chilli flakes, and serve immediately.
BENEFITS vegetarian • folate • fibre • vit c • iron • 2 of 5 a day
PER SERVING 383 kcals • fat 17g • saturates 4g • carbs 31g • sugars 4g • fibre 9g • protein 22g • salt 0.4g
BREAKFAST
For a dairy-free homemade oat milk to serve with this see here.
Takes 30 mins Serves 4
• juice 2 oranges (150ml/¼ pint), plus zest of ½
• 200g/7oz jumbo rolled oats
• 1 tsp ground cinnamon
• 2 tbsp freeze-dried raspberries, or strawberries or sultanas
• 25g/1oz toasted flaked almonds
• 25g/1oz mixed seeds (such as sunflower, pumpkin, sesame and linseed)
• oat or dairy milk, to serve
• 2 oranges, peeled and cut into segments
• mint leaves (optional)
1 Heat oven to 200C/180C fan/gas 6 and line a baking tray with baking parchment. Put the orange juice in a medium saucepan and bring to the boil. Boil rapidly for 5 mins or until the liquid has reduced by half, stirring occasionally.
2 Mix the oats with the orange zest and cinnamon. Remove the pan from the heat and stir the oat mixture into the juice. Spread over the lined tray in a thin layer and bake for 10-15 mins or until lightly browned and crisp, turning the oats every few mins. Leave to cool on the tray.
3 Once cool, mix the oats with your choice of dried fruit, the flaked almonds and seeds. This can be kept in a sealed jar for up to 1 week. To serve, spoon the granola into bowls, pour over the milk and top with the orange segments and mint leaves, if you like.
BENEFITS vegetarian • folate • fibre • vit c • 1 of 5 a day
PER SERVING 305 kcals • fat 10g • saturates 1g • carbs 37g • sugars 8g • fibre 7g • protein l2g • salt 0g
BREAKFAST
Soaking oats and seeds overnight makes them easier to digest, and the muesli will be extra creamy - great for a quick breakfast straight from the fridge.
Takes 5 mins, plus chilling Serves 2
• 1 eating apple, coarsely grated
• 50g/2oz jumbo rolled oats
• 25g/1oz mixed seeds (such as sunflower, pumpkin, sesame and linseed)
• 25g/1oz mixed nuts (such as Brazils, hazelnuts, almonds, pecans and walnuts), roughly chopped
• ¼ tsp ground cinnamon
• 100g/4oz bio live yogurt
• 1 medium banana, peeled and sliced
• 25g/1oz sultanas
1 Put the grated apple in a bowl and add the oats, seeds, half the nuts and the cinnamon. Toss together well. Stir in the yogurt and 100ml/3½fl oz cold water, cover and chill for several hours or overnight.
2 Spoon the muesli into 2 bowls and top with the sliced banana, sultanas and remaining nuts.
BENEFITS vegetarian • fibre • 1 of 5 a day
PER SERVING 405 kcals • fat 18g • saturates 3g • carbs 44g • sugars 28g • fibre 7g • protein l3g • salt 0.1g
BREAKFAST TOP UP
Oats contain a compound called beta-glucan, which not only manages cholesterol levels in the body but has an immune-supportive effect as well.
Takes 10 mins Serves 2
• 6 tbsp porridge oats
• 2 x 150g pots bio live yogurt
• 2 ripe pears, cored, skin left on and sliced
• few pinches of ground cinnamon
• small handful roughly chopped walnuts
1 Tip 400ml/14fl oz water into a small non-stick pan, stir in the oats and cook over a low heat until bubbling and thickened. You can make this in a microwave, but use 2 deep bowls to prevent spillage because the mixture will rise up as it cooks. Each bowl will take 3 mins on High.
2 Stir in the yogurt, spoon into a bowl, then top with the pear, cinnamon and walnuts.
BENEFITS vegetarian • calcium • fibre • 1 of 5 a day
PER SERVING 373 kcals • fat 14g • saturates 4g • carbs 44g • sugars 27g • fibre 11g • protein 15g • salt 0.4g
BREAKFAST TOP UP
A great breakfast when you are in a hurry. The oats act as slow-releasing energy, and the cashew butter is a great source of protein. Coconut contains a fat called lauric acid, which inhibits bacteria and viruses.
Takes 10 mins Serves 2
• 2 tsp ground turmeric
• 3 tbsp coconut milk yogurt (we used Co Yo), or the cream skimmed from the top of canned coconut milk
• 50g/2oz porridge oats
• 1 tbsp cashew butter (or a handful of cashews)
• 2 bananas, peeled and roughly chopped
• ½ tsp ground cinnamon
• 1 tbsp chia seeds or chopped nuts, to serve
1 Put all ingredients in a blender with 600ml/1 pint water and blend until smooth. Serve in a bowl with chia seeds or some chopped nuts sprinkled over.
BENEFITS vegan • 1 of 5 a day
PER SERVING 291 kcals • fat 10g • saturates 4g • carbs 40g • sugars 20g • fibre 5g • protein 7g • salt 0g
LUNCH
It’s well worth roasting a large chicken as the leftover meat is ideal for making a salad later in the week.
Takes 1 hour 45 mins Serves 4
• 1.6kg/3lb 8oz whole chicken
• zest and juice 1 lemon
• 2 tbsp rapeseed oil
• 4-5 thyme sprigs, leaves roughly chopped
• 500g/1lb 2oz butternut squash, cut into chunks
• 300g/11oz carrots, cut into chunks
• 300g/11oz parsnips, peeled and cut into long batons
• 1 medium red onion, cut into thin wedges
• 1 garlic bulb, cloves separated
• 100g/4oz baby spinach leaves
1 Heat oven to 200C/180C fan/gas 6. Put the chicken in a large roasting tin. Remove any trussing elastic and retie the chicken’s legs with string, if you like. Rub the lemon juice into the chicken, then rub in 1 tbsp of the oil and sprinkle with the thyme and plenty of seasoning. Roast for 25 mins.
2 Mix the squash, carrots, parnsips and onion in a bowl with the remaining oil, lemon zest and plenty of ground black pepper, and toss together well.
3 Take the chicken out of the oven and put on a plate. Scatter the vegetables into the tin, nestling the garlic cloves underneath, then put the chicken on top. Return to the oven for a further 45 mins, turning the veg after 20 mins until the chicken is cooked and the vegetables are tender and lightly browned.
4 Take the chicken out and place on a warmed platter. Cover with foil and leave to rest for 10 mins. Cook the spinach in a saucepan with a drizzle of water, and season with black pepper. Scatter the vegetables around the chicken and serve with the spinach. Squeeze the garlic out of the skins and smear over the chicken, if you like.
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