Contents

About the Book

Mouthwatering meat-free recipes for all occasions

EAT WELL
Delicious recipes for the perfect nutritional balance

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

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

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

Epub ISBN: 9781473530942

Version 1.0

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

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

Photographs © BBC Magazines 2017

Recipes © BBC Worldwide 2017

Book design © Woodlands Books Ltd 2017

Front cover image: Lara Holmes © BBC Worldwide 2017

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

First published by BBC Books in 2017

www.penguin.co.uk

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

ISBN 9781785941979

Project editor: Grace Paul

Design: Interstate Creative Partners Ltd and Kathryn Gammon

Cover Design: Interstate Creative Partners Ltd

Production: Alex Goddard

Picture Researcher: Gabby Harrington

Recipe List

Cardamom & peach quinoa porridge

A satisfying, creamy porridge that’s totally dairy-free.

PREP 3 mins COOK 20 mins     2

• 75g quinoa

• 25g porridge oats

• 4 cardamom pods

• 250ml unsweetened almond milk

• 2 ripe peaches, cut into slices

• 1 tsp maple syrup

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

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

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

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

Cardamom & peach quinoa porridge

Rye bread with almond butter & pink grapefruit segments

A quick and balanced breakfast, perfect for busy mornings.

PREP 3 mins COOK 3 mins     2

• 1 grapefruit (you will need about 100g flesh)

• 4 tbsp almond butter

• 2 slices rye bread, toasted or untoasted

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

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

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

Rye bread with almond butter & pink grapefruit segments

Nutty cinnamon & apple granola

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

PREP 10 mins COOK 20 mins     12

• 400g jumbo oats

• 2 tsp ground cinnamon

• 150g dried apple, roughly chopped

• 150g coconut oil, melted

• 250g pack mixed nuts, roughly chopped

• 100ml maple syrup

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

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

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

Nutty cinnamon & apple granola

Cranberry & almond clusters

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

PREP 5 mins COOK 5 mins     10

• 50g honey

• 200g flaked almonds

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

• 200g cranberries

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

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

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

Cranberry & almond clusters

Three-grain porridge

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

PREP 5 mins COOK 10 mins     18

• 300g oatmeal

• 300g spelt flakes

• 300g barley flakes

• agave nectar and sliced strawberries, to serve (optional)

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

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

GOOD TO KNOW: Vegan
PER SERVING kcal 179, fat 2g, saturates 0g, carbs 32g, sugars 1g, fibre 4g, protein 7g, salt 0g

Three-grain porridge

Homemade cocoa pops

A crunchy, chocolatey cereal everyone will love.

PREP 10 mins COOK 15 mins     20

• 100g coconut oil

• 200g honey

• 100g cocoa powder

• 850g buckwheat

• 150g pack cacao nibs (you can substitute with chopped dark chocolate)

1 Heat oven to 180C/160C fan/gas 4. Line 2 large baking trays with baking parchment. In a large microwaveable bowl, melt the coconut oil with the honey, cocoa powder and a pinch of sea salt.

2 Stir in the buckwheat, covering well in the chocolate mixture.

3 Spread the mixture onto the baking trays and bake for 15 mins, stirring halfway, then mix in the cacao nibs. Allow to cool before storing in a Kilner jar or airtight container. Best eaten within 1 month.

GOOD TO KNOW: Vegetarian
PER SERVING kcal 302, fat 11g, saturates 7g, carbs 44g, sugars 8g, fibre 4g, protein 6g, salt 0g

Homemade cocoa pops

Raspberry ripple chia pudding

A creamy alternative to porridge, perfect for hot summer mornings.

PREP 15 mins     2

• 50g white chia seeds

• 200ml coconut drinking milk

• 1 nectarine or peach, cut into slices

• 2 tbsp goji berries

FOR THE RASPBERRY PURÉE

• 100g raspberries

• 1 tsp lemon juice

• 2 tsp maple syrup

1 Divide the chia seeds and coconut milk between 2 serving bowls and stir well. Leave to soak for 5 mins, stirring occasionally, until the seeds swell and thicken when stirred.

2 Meanwhile, combine the purée ingredients in a small food processor, or blitz with a hand blender. Swirl a spoonful into each bowl, then arrange the nectarine or peach slices on top and scatter with the goji berries.