It’s beginning to look a lot like an HFG Christmas!

Yes, the turkey steals the show at Christmas, but that shouldn’t mean your side dishes pale in comparison. Here are some extra-special festive ideas to bring to the table…

Stuffed apples

Prep 10 min

Cook 35 min

Makes 8

1tbsp olive oil

½ onion, finely chopped

100g cooked and peeled chestnuts, roughly chopped

25g fresh breadcrumbs

2tbsp chopped fresh parsley

A few fresh thyme sprigs, leaves picked

10 fresh sage leaves, finely shredded

Good grating of fresh nutmeg

Finely grated zest of ½ lemon

8 eating apples (such as braeburn)

1 Preheat the oven to 180°C/fan 160°C/gas 4. Heat the oil in a frying pan, then add the onion and cook over a low heat for 10 min. Set aside to cool.

2 Put the chestnuts in a large bowl with the breadcrumbs, herbs, nutmeg and lemon zest. Add the cooked onion and mix to combine.

3 Carefully core each apple and score a line around the equator (to prevent the skin splitting). Spoon the stuffing into the cavity of each apple, piling it up slightly, then place the apples in a large baking tin.

3 Bake for 20 min or until tender, then serve.

Per serving: 95kcal, 1.1g protein, 1.9g fat, 0.3g saturates, 19.6g carbs, 13.3g sugar, 3.3g fibre, 0.1g salt, 18mg calcium, 0.4mg iron

Get-ahead tip

Keep the cooled stuffing in a sealed food bag or container for up to 3 days in the fridge. On Christmas morning, assemble and stuff the apples, cover loosely with a clean tea towel and leave in a cool place (outside if there’s no space elsewhere) until ready to cook. Or prepare the stuffing without the herbs, then freeze for up to 6 months. Defrost at room temperature overnight, then add the herbs and continue from step 3.

More ideas on the side…

* For roasts and casseroles: slow-cook sliced red cabbage with red onions, sliced apple, a handful of dried cranberries, a little brown sugar, orange juice and a cinnamon stick until tender.

* For the Boxing Day buffet: make a robust winter salad by mixing shredded sprouts, cauliflower and red or white cabbage with chopped apple and celery, and a handful of mixed nuts or seeds.

Tonia Buxton’s warming Greek recipes for winter nights

In our Winter issue, TV chef Tonia Buxton explains why the traditional Greek diet is one of the healthiest in the Mediterranean. Here is one of her favourite Greek recipes…

‘Healthy cooking is something that comes very naturally to me, because I‘ve been cooking since I was 10,’ says Tonia. ‘In Greek culture you learn to cook when you’re very young, so we never develop this fear some people have of putting together a healthy meal. I never cease to be amazed that people get to university and don’t know how to cook anything other than toast! Here, I want to share with you a recipe that proves healthy cooking doesn’t have to be complicated.’ 

Chickpea and cumin soup

Prep 10 min

Cook 20 min

Serves 5

3 tsp cumin soup

Chilli flakes, to taste                                                                                        

3 tbsp olive oil

1 red onion, chopped

850ml reduced-salt vegetable stock

2 x 400g tins plum tomatoes

1 x 400g tin chickpeas drained

Bunch of fresh coriander, chopped, to garnish

6tbsp 2% fat Greek yogurt, to serve

1. In a large saucepan, dry fry the cumin and chilli flakes until they start to jump. Add the oil and onion and gently fry until translucent but not browned.

2. Add the tomatoes, followed by 3/4 of the chickpeas and the stock. Simmer for 20 min.

3. Use a stick blender to whiz the soup to a smooth texture. Add the reserved chickpeas, then season to taste.

4. Serve in bowls, topped with a dollop of yogurt and a sprinkling of coriander.

Per serving: 200kcal, 11g protein, 9.6g fat, 2g saturates, 18.8g carbs, 8.6g sugar, 4.5g fibre, 1.2g salt, 117mg calcium, 2.8mg iron

This recipe is: LOW CAL, LOW FAT, LOW SAT FAT, LOW SUGAR, LOW SALT, HIGH PROTEIN, VEGETARIAN, 3 OF 5-A-DAY

Pick up a copy of Healthy Food Guide’s Winter issue and enjoy an exclusive reader offer of 15% off your food bill at The Real Greek restaurants.

Ceviche masterclass

By Ellen Wallwork

Ceviche is having a bit of a moment and is appearing at an increasing number of restaurants. But while this Peruvian delicacy looks a la carte, it’s surprisingly easy to make in your own kitchen – and you don’t even need to turn on the oven! In its simplest form, ceviche is chunks of raw fish ‘cooked’ in citrus juice –it’s the acid in the juice that denatures the proteins in the fish, similar to traditional cooking methods, turning them opaque.

So, with curing raw fish making it into Kenwood’s top 50 food experiences to try in a lifetime, we decided to try our hand at making ceviche. We sought out the expertise of Fernando Trocca, executive chef of the Gaucho restaurant chain where ceviche has been on the menu for more than 11 years. He shared his simple six-step guide to preparing the dish…

 1. Cut the fish into small chunks

‘Make sure you select quality fish,’ says Fernando. ‘Fresh, locally and responsibly sourced fish is always best. The fresher the fish, the better the taste.’ Cutting the fish correctly is essential, too. ‘If the chunks are too big, the cure won’t reach the middle so the fish will still be raw.’

2. Season (optional)

Traditionally, ceviche is seasoned with salt. But the good news for healthy foodies is this is very much down to taste preference, so you can use as little salt as you want, or none at all. However, if you don’t add salt you’ll need to cure the fish for a little longer.

3. ‘Cook’

‘When preparing ceviche we refer to cooking, but it is actually curing,’ explains Fernando. ‘The citrus juices marinate the fish and seep through to the middle.’

Cure the fish in lime juice, then drain. The cure time depends on the type of fish and the size of the pieces you use. It can take from 30 sec (for thinly sliced tuna, scallops, lobster and sole) up to 5–7 min (for prawns). Cod and octopus need around 3 min.

4. Prepare the vegetables

Thinly slice red onions and cut vegetables into bite-size cubes. Popular veg choices include avocado, tomatoes and steamed sweet potatoes.

5. Make the marinade

Chilli, coriander and garlic are typically used in ceviche marinades, but spicy red pepper and tomato sauce also works well. ‘Spice is incredibly important,’ advises Trocca. ‘You want the dish to pack a punch with every mouthful.’

6. Assemble

Gently combine the cured fish with the sliced onion and the marinade. Serve topped with the sliced vegetables, with a grinding of black pepper and a sprig of fresh coriander.

Enjoy!

‘Tis the season for a HFG makeover

As part of our mission to Fight the Fads: Make Every Meal Healthier, we regularly feature healthy recipe makeovers in Healthy Food Guide and on our Facebook page. And with the party season drawing ever closer, we thought we’d share a recipe with you so you can indulge in a festive treat or two without overdoing it. Our healthier sausage rolls are made with reduced-fat puff pastry and lean pork mince bulked-up with fibre-boosting wholemeal breadcrumbs – and they taste delicious…

Healthy Food Guide sausage rolls

Prep 15 min

Cook 20 min

Makes 20

Cooking oil spray, to grease

300g lean pork mince

2 wholemeal bread slices, made into breadcrumbs

1 onion, finely chopped

1tbsp chopped fresh thyme

½tsp ground mixed spice

1tbsp reduced-salt soy sauce

1 ready-rolled light puff pastry sheet (320g)

1 egg, beaten

1Preheat the oven to 220°C/fan 200°C/gas 7. Lightly spray a non-stick baking tray with oil.

2 In a large bowl, combine the mince, breadcrumbs, onion, thyme, mixed spice and soy.

3 Cut the pastry sheet in half lengthways into 2 long rectangles. Divide the meat mixture in half, then put one half along the middle of one pastry strip to form a long sausage. Brush one long edge of the pastry with the egg, then roll the pastry over the filling and seal it together to form a long roll. Repeat with the remaining pastry and filling.

4 Cut each large roll into 10 pieces, then put them seam-side down on the prepared tray. Slash the top of each roll a few times with a knife, then brush lightly with the beaten egg. Bake for 20–25 min until dark golden.

5 Serve warm or set aside to cool, then freeze for up to 3 months. Defrost thoroughly and reheat in a moderate oven until piping hot.

Healthy Food Guide sausage rolls

Per sausage roll: 96kcal, 6.4g protein, 4.1g fat, 1.8g saturates, 8.6g carbs, 0.8g sugar, 0.8g fibre, 0.3g salt, 20mg calcium, 0.5mg iron

What’s so good about quinoa?

Quinoa (pronounced ‘keen-wah’) is a tiny grain native to the Andes Mountains of South America where it’s been a staple for more than 5,000 years. The Incas prized it as the ‘mother grain’ and used it to supplement their predominantly vegetarian diet of potatoes and corn.

Despite its size, quinoa is a nutrition powerhouse. It’s a complete source of protein as it contains all nine essential amino acids including lysine, which is essential for tissue repair and growth – 100g uncooked quinoa provides roughly the same amount of protein as 2 small eggs and more than a quarter of our daily needs!

It’s high in fibre, too, and has good amounts of vitamins and minerals. In particular, it’s rich in iron – 100g uncooked quinoa provides more than half our daily needs for this nutrient. Add this to its high protein content and quinoa is a great choice for people who follow a vegetarian or vegan diet. Plus, it’s gluten and wheat free, making it a good alternative to pasta and bread for people with coeliac disease.

Quinoa grains come in various colours, from white or pale yellow to red, purple brown and black. You can also buy it as flakes (a good alternative to breadcrumbs) and flour (good for making gluten-free pastry).

It’s easy to prepare. First, rinse the grains in water, then drain. Simmer in a pan of water, stock or milk (one part quinoa to three parts liquid) for 10–15 min. To really bring out the flavour, you can toast the quinoa before simmering. Or you can cook quinoa in the microwave: put the same ratio of quinoa to liquid in a large microwavable bowl, cover and cook on high for 7 min. Allow to stand for 7 min or until the liquid is absorbed.

The delicate texture of quinoa works in soups, stews, salads, breads and sweets. In fact, there’s no end to its versatility!

For a taste of the wonders of this nutritious ingredient, try HFG recipe consultant Phil Mundy’s festive recipe …

Quinoa, dried cranberry and pine nut stuffing

Prep 10 min

Cook 40 min

Serves 12

Cooking oil spray

200g quinoa

1½tsp gluten-free reduced-salt veg stock powder

1 large onion, finely chopped

2 garlic cloves, crushed

50g dried cranberries, roughly chopped

35g pine nuts, lightly toasted

2tbsp chopped thyme

Juice of ½ orange

1 Preheat the oven to 190°C/fan 170°C/gas 5 and lightly spray a
1 litre ovenproof dish with oil.

2 Put the quinoa in a medium pan with the stock powder and 500ml boiling water. Bring to the boil, then reduce the heat to low, cover and simmer for 15–18 min until the water is absorbed and the grains are tender.

3Meanwhile, spray a non-stick frying pan with a little oil and put over a medium heat. Add the onion and cook, stirring occasionally, for 5 min or until softened. Add the garlic and stir for 1 min more, then remove from the heat.

4 Transfer the quinoa and onion mixture to a large mixing bowl, then stir through the remaining ingredients and season with ground black pepper. Spoon the mixture into the prepared dish, then bake for 20 min.

Per serving: 96kcal, 3.2g protein, 3.1g fat, 0.3g saturates, 14.7g carbs, 5.3g sugar, 0.7g fibre, 0.2g salt, 22mg calcium, 1.6mg iron

For more recipe ideas using quinoa, pick up a copy of the Winter 2013 issue of Healthy Food Guide, out on 19 November

Healthy comfort food

As the nights draw in, we’ve been feeling the urge to cook some of our favourite slow-cook recipes. The anticipation created by the aromas wafting from the kitchen as the flavours of your hearty dinner intensify is one of life’s great pleasures.

If you’re in the mood for something warming, try this recipe for lamb, plum and barley mow from the team at EBLEX, the organisation for the English beef and sheep industry.

 

‘You can get the best out of this delicious recipe by using the best quality ingredients,’ says Denise Spencer-Walker, food advisor for EBLEX. ‘Looking out for a quality indicator on meat, such as the Quality Standard Mark (QSM), in independent butchers and select supermarkets will ensure your beef or lamb has been responsibly produced by people dedicated to great food.’

The EBLEX QSM scheme for beef and lamb ensures red meat is produced by independently audited farmers who work to strict guidelines, guaranteeing food safety, animal welfare, care for the environment and eating quality. To find your nearest QSM butcher, visit simplybeefandlamb.co.uk/butchers-block.

Lamb, Plum and Barley Mow

Serves 6

Prep time: 25 min

Cook time: 2 hr 45 min

675g lean boneless lamb leg, cut into 2.5cm cubes

1tbsp ground cinnamon

2tbsp rapeseed or olive oil

1 large onion, chopped

2 large garlic cloves, crushed

4 carrots, roughly chopped

150ml marsala wine or port

600ml hot reduced-salt lamb stock

2 bay leaves

150g pearl barley

75g kale or savoy cabbage, roughly chopped

2 ripe red plums, stoned and roughly chopped

2tbsp chopped fresh flat-leaf parsley, to garnish

1 Preheat the oven to 170°C/fan 150°C/gas 31/2. Put the lamb in a large bowl, season with ground black pepper and mix with the cinnamon. 
2  Heat the oil in a non-stick frying pan. Working in batches, cook the lamb over a medium-high heat, turning, for 3–4 min until browned all over. Transfer to a 1.7litre flameproof casserole dish. 
3  In the same frying pan, cook the onion, garlic and carrots for 2–3 min. Add to the casserole dish with the lamb. Add the marsala wine or port to the pan, scraping the base of the pan to release any sticky bits, then pour it into the casserole dish.
4 Add the stock and bay leaves to the casserole dish and bring to the boil over a high heat. Cover, then transfer to the oven and continue to cook for a further 2 hr. 
5 Remove the dish from the oven and add the pearl barley, then return to the oven for 30 min. Add the kale or cabbage and plums, then return to the oven for a further 10 min. Discard the bay leaves, then serve garnished with parsley.

 

Per serving: 375kcal, 26.6g protein, 13.9g fat, 4.4g saturates, 33.8g carbs, 10.7g sugar, 7.3g fibre, 0.9g salt, 88mg calcium, 3.8mg iron

Per serving this recipe is LOW CAL, LOW SAT FAT, LOW SUGAR, LOW SALT, HIGH PROTEIN, DAIRY FREE, CONTAINS 1 OF 5-A-DAY

For more slow-cooked recipes pick up a copy of our winter issue, out on Tuesday 19 November.