Recipe of the Day – Traditional Welsh cawl

Traditional Welsh cawl
Hearty lamb soup


The national dish of Wales, cawl is super-comforting, warming and delicious

Serves 8
Prepare time:2h (plus chilling)
Super easy

sea salt
freshly ground black pepper
1 onion
1 kg lamb neck fillet, bone in, cut into 5cm chunks (ask your butcher to do this for you)
1 kg swede
2 carrots
3 Maris Piper potatoes
2 parsnips
3 large leeks

This traditional Welsh recipe was given to me by the five-time cawl-making world champion, Sue Jones – I can’t argue with that! This one is left to chill overnight before serving, but if you want to let the flavours develop and mature, leave it in the fridge for up to three days. Now, over to Sue…

Place 2 liters of water and 2 teaspoons of salt into a large pan. Place over a high heat and bring to the boil.

Peel and add the whole onion and the lamb. Bring to the boil, then use a spoon to skim away the scum from the surface. Simmer for a further 10 to 15 minutes, or until cooked through. Using a slotted spoon, remove the meat from the pan and leave to cool. Strip the meat from the bone, then return the meat to the pan.

Peel and cut the swede into 1cm chunks. Add to the pan and bring to the boil, then simmer for 15 to 20 minutes, or until the swede is tender.

Peel the carrots and slice at a slight angle into 1cm chunks, then add to the pan. Bring to the boil, then simmer for a further 15 to 20 minutes with the lid on, or until tender. Meanwhile, peel the potatoes and cut into quarters so they’re all roughly the same size. Once the carrot has softened, add the potatoes to the pan and repeat the process until tender.

Peel the parsnips, strip and discard the outer leaves from the leeks, then cut into 1cm slices. Add the parsnips and most of the leeks to the pan. Bring to the boil, then simmer for 10 minutes with the lid on, or until tender. Taste and season, then add the raw leeks. Place the lid on top, then pop in the fridge to chill overnight (or for up to 3 days for even tastier results).

When you’re ready to serve, gently simmer the cawl until warm. Ladle into serving bowls, then serve with lots of black pepper, a wedge of mature Caerphilly cheese and a slice of bread and butter.

Nutritional Information Amount per serving:
Calories 374 19%
Carbs 25g 10%
Sugar 12.1g 13%
Fat 18.6g 27%
Saturates 8.1g 41%
Protein 28g 62%

Of an adult’s reference intake

Recipe of the Day – Beef tagine

Beef tagine
Slow-cooked with squash, sticky prunes and chickpeas

Spicy, fragrant and sweet, the perfect beef tagine doesn’t need any special equipment, just time


Serves 4-6

prepare time:3h 40m (plus marinating time)
Super easy

600 g quality stewing beef
olive oil
1 onion, peeled and finely chopped
1 small bunch of fresh coriander
400 g tinned chickpeas, drained
400 g tinned chopped tomatoes
800 ml organic vegetable stock
1 small squash, approximately 800g, deseeded and cut into 5cm chunks
100 g prunes, stoned and roughly torn
2 tablespoons flaked almonds, toasted

For the spice rub
sea salt
freshly ground black pepper
1 level tablespoon ras el hanout spice mix
1 level tablespoon ground cumin
1 level tablespoon ground cinnamon
1 level tablespoon ground ginger
1 level tablespoon sweet paprika


I like to think of a tagine as a sort of stew with attitude. It’s really all about the spices and the slow cooking, giving all the wonderful flavors time to develop. What’s great is that you don’t need an authentic Moroccan tagine in order to recreate this beautiful food – a saucepan will still give you great results. Having been to Marrakesh and learnt all the principles, I now feel I’ll be able to rustle up an endless variety of tagines at home. Give this one a try and you’ll see what I mean.

Mix all the spice rub ingredients together in a small bowl. Put the beef into a large bowl, massage it with the spice rub, then cover with cling film and put into the fridge for a couple of hours – ideally overnight – that way the spices really penetrate and flavor the meat.

When you’re ready to cook, heat a generous lug of olive oil in a tagine or casserole– type pan and fry the meat over a medium heat for 5 minutes. Add your chopped onion and coriander stalks and fry for another 5 minutes. Tip in the chickpeas and tomatoes, then pour in 400ml of stock and stir. Bring to the boil, then put the lid on the pan or cover with foil and reduce to a simmer for 1½ hours.

At this point, add your squash, the prunes and the rest of the stock. Give everything a gentle stir, then pop the lid back on the pan and continue cooking for another 1½ hours. Keep an eye on it and add a splash of water if it looks too dry.

Once the time is up, take the lid off and check the consistency. If it seems a bit too runny, simmer for 5 to 10 minutes, more with the lid off. The beef should be really tender and flaking apart now, so have a taste and season with a pinch or two of salt. Scatter the coriander leaves over the tagine along with the toasted almonds, then take it straight to the table with a big bowl of lightly seasoned couscous and dive in.

*Ras el hanout (Arabic for “top of the shop”) is a blend of the best spices a vendor has in his shop. The mixture varies depending on who is selling it, but can be a combination of anywhere from 10 to 100 spices. It usually includes nutmeg, cinnamon, mace, aniseed, turmeric, cayenne, peppercorns, dried galangal, ginger, cloves, cardamom, chilli, allspice and orris root.

Whether it’s delicious vegetarian or vegan recipes you’re after, or ideas for gluten or dairy-free dishes, you’ll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:
Calories 398 20%
Carbs 28.8g 11%
Sugar 15.4g 17%
Fat 16.5g 24%
Saturates 3.7g 19%
Protein 29.9g 66%
Of an adult’s reference intake

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Recipe of the Day – Carbonara of smoked mackerel

Carbonara of smoked mackerel
A twist on the classic


This is a lovely take on the traditional spaghetti carbonara – I’ve used smoked fish instead of bacon,
but it still retains that lovely smoky flavor

serves 4
prepare time:25m
Not too tricky

320 g dried penne
1 onion
1 large courgette
2 sprigs of fresh rosemary
130 g smoked boneless mackerel fillets
olive oil
2 large free-range eggs
100 ml semi-skimmed milk
40 g Parmesan cheese


1 lemon

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This is a lovely twist in the tale of a traditional carbonara that uses smoked fish instead of bacon. For me, it’s the subtle emulsion of cooking water, eggs and Parmesan that gives that really comforting carbonara experience, along with something smoky – in this case the lovely mackerel – and lots of black pepper.

Cook the penne in a pan of boiling salted water according to packet instructions. Meanwhile, peel and finely slice the onion, then cut the courgette into quarters lengthways and cut out the fluffy core. Slice the courgette at an angle, roughly 1cm thick – you want the pieces to be about the same size and shape as the penne. Pick and chop the rosemary leaves, then slice the mackerel 1cm thick (removing the skin, if you like). Put the onions and courgettes into a large frying pan on a medium heat with a lug of oil and a pinch of salt and pepper, stirring occasionally. After 5 minutes, add the rosemary and mackerel and cook for a further 5 minutes, or until nice and golden, tossing occasionally.

Meanwhile, whisk the eggs and milk together, then finely grate in the Parmesan. Reserving a cupful of cooking water, drain the pasta and toss it into the mackerel pan. Take the pan off the heat for a few seconds and stir in a good splash of the reserved water to cool it down (this is really important, because if you add your eggs when the pan’s still screaming hot, the heat will simply scramble them – you want the sauce to be silky smooth). Quickly pour in the egg mixture and shake and stir together until thickened, silky and evenly coated, then plate up and serve with an extra grating of Parmesan, a good pinch of pepper and a squeeze of lemon juice, if you like.

Nutritional Information Amount per serving::
Calories 543 27%
Carbs 59.9g 23%
Sugar 7g 8%
Fat 21.1g 30%
Saturates 5.8g 29%
Protein 26.5g 59%

Of an adult’s reference intake


Recipe of the Day – Aubergine daal

Aubergine daal
With handmade chapatis


Daal is a tasty, cheap and wonderful expression of how great lentil recipes can be –
teamed with fluffy rice, roasted aubergine and chilli, this is utterly delicious

Serves 6
prepare time:1h 50m
Not too tricky

1 large aubergine
2 red onions
4 cloves of garlic
2 thumb-sized pieces of ginger
4 tablespoons rogan josh curry paste
groundnut oil
500 g yellow split peas
1 vegetable stock cube
250 g wholemeal flour, plus extra for dusting
2 tablespoons olive oil
320 g basmati rice
1 fresh red chilli
1 handful of fresh curry leaves
1 teaspoon mustard seeds

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If you cook this daal well and season it with love, it’ll be delicious, incredibly economical, and sociable, fun eating. Our tasty friend Mr Daal does have the tendency to be quite ugly, but I think, rolled up in these handmade chapatis with fluffy rice, roasted aubergine, crispy curry leaves and chilli, then presented to one’s gob – it’s a beautiful experience. So I say, no more ugly daal, dress it up, baby, because it’s all about the confidence!

Preheat the oven to 180°C/350°F/gas 4. Cut the aubergine into 2cm chunks, peel and slice the onions and garlic, peel and finely grate the ginger. Put all this into a large high-sided roasting tray with the curry paste and a lug of groundnut oil. Toss together until well coated, then roast for 20 to 25 minutes, or until sticky and caramelized. Remove half the roasted veg to a large pan to start your daal and return the tray to the oven to keep warm – turn the oven off so that the veg don’t dry out. Place the pan on a low heat on the hob. Stir in the split peas, crumble in the stock cube and add 2 liters of boiling water. Simmer for around 1 hour 20 minutes with the lid on, or until the split peas are tender and the daal has thickened, stirring occasionally, and adding splashes of water to loosen, if needed.

Meanwhile, place the flour in a large bowl with a pinch of salt and make a well in the middle. Add the olive oil and 150ml of water to the well and mix together with a fork. When it comes together as dough, tip it on to a flour- dusted surface, knead until smooth, then divide into 12 balls. Roll each one into a circle, nice and thin, turning as you go and dusting with a little extra flour, if needed. Put a frying pan on a medium heat and cook the chapatis for 1 minute on each side, or until cooked but not colored. Stack them in tin foil as you go and keep them warm until needed.

Put 1 mug of rice and 2 mugs of boiling water into a pan with a pinch of salt. Cook on a medium heat with the lid on for 12 minutes, or until all the liquid has been absorbed. Meanwhile, to make the flavored oil (called a temper), finely slice the chilli and place it in a small frying pan on a medium heat with the curry leaves, mustard seeds and a good lug of groundnut oil for 1 to 2 minutes, or until crispy. Load up your warm chapatis with rice, daal and a scattering of roasted veggies, drizzle over the temper, roll up and tuck in.

Whether it’s delicious vegetarian or vegan recipes you’re after, or ideas for gluten or dairy-free dishes, you’ll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:
Calories 525 26%
Carbs 84g 32%
Sugar 6.8g 8%
Fat 10.5g 15%
Saturates 1.1g 6%
Protein 19.2g 43%
Of an adult’s reference intake

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Recipe of the Day – Roasted veg vindaloo

Roasted veg vindaloo with golden gnarly chicken skewers
The perfect dinner party recipe

This is a standout vegetable curry with a cheeky meat kicker for any non- veggies at the table – everyone’s happy.


The perfect dinner party recipe

Serves 6-8
prepare time:1h 30m
Super easy

For the paste:
1 whole bulb of garlic, cloves separated and peeled
1 heaped tablespoon turmeric
1 heaped tablespoon garam masala
2 heaped tablespoons raisins
1 level teaspoon of sea salt
1 level teaspoon of ground cumin
1 heaped teaspoon fennel seeds
2 dried red chillies
a bunch of fresh coriander, leaves picked and stalks chopped
1 red onion, peeled and roughly chopped
200 ml white wine vinegar
2 tablespoons Worcestershire sauce
2 tablespoons rapeseed or olive oil

For the chicken skewers:
4 x 150 g skinless free-range chicken breast
rapeseed or olive oil
1 lemon

For the curry:
1 kg large ripe tomatoes
sea salt
freshly ground pepper
1 cauliflower, broken into florets, stalk sliced, leaves removed
3 red onions, peeled and roughly sliced
1x 400 g tin of chickpeas
500 ml organic chicken or vegetable stock
500 g mixed peas, broad beans and sweetcorn
1 x 200 g bag of baby spinach

natural yoghurt, to serve
1 fresh red chilli, deseeded and finely chopped

Jamie’s Great Britain Recipe
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I was cooking with some of the Goan community in Leeds and was interested to learn that vindaloo, a curry famous all over the UK, is actually from Goa but has European roots. That part of India was, for many hundreds of years, actually under Portuguese control. It was the Portuguese who introduced vinegar to Goa and put the ‘vin’ (vinegar) in vindaloo (‘loo’ was the garlic). With this recipe, you’re creating a wonderful standout vegetable curry but then adding a meat kicker for any non- veggies at the table. It’s a great one for a mixed dinner party – everyone’s happy.

Preheat your oven to 200°C/400°F/gas 6. Put all the paste ingredients except the coriander leaves into a liquidizer and whiz until smooth, then scrape the paste out into a bowl. Roughly chop the tomatoes and add to the liquidizer, season well, then blitz until smooth and put aside for later. In a large casserole-type pan, toss the cauliflower florets and red onions with half the curry paste. Add 600ml of water, and roast in the hot oven for 40 minutes, stirring halfway through. Meanwhile, cut the chicken into finger-sized strips, toss them in the bowl with the remaining curry paste, cover and pop into the fridge.

After 40 minutes, carefully move the hot pan from the oven to the hob. Drain and add the chickpeas,along with the stock and blitzed tomatoes and simmer on a medium heat for about 30 minutes, or until the consistency you like. Meanwhile, preheat a large griddle pan over a high heat. Thread the chicken pieces on to 6 or 8 metal or wooden skewers. Drizzle with a little oil, season from a height, and cook on the screaming hot griddle for around 10 to 12 minutes, turning each one every now and again, until gnarly, sizzly and cooked through. Squeeze over some lemon juice and give the pan a good shake, scraping the bottom of the pan for around 30 seconds to get all the intense flavour. Transfer everything to a plate and set aside.

Go back to your curry and mash a few times to thicken up the sauce. Add the delicate veggies (peas, beans, corn and spinach) for the last 3 minutes of cooking, then have a taste and correct the seasoning.Marble through a few dollops of yoghurt, scatter over the reserved coriander leaves and chopped fresh chilli (leave the seeds in for extra heat), then take straight to the table. Serve with fluffy rice, the chicken skewers and anything else you fancy.

Whether it’s delicious vegetarian or vegan recipes you’re after, or ideas for gluten or dairy-free dishes, you’ll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:
Calories 544 27%
Carbs 66.8g 26%
Sugar 12.6g 14%
Fat 11.6g 17%
Saturates 2.3g 12%
Protein 37.7g 84%
Of an adult’s reference intake


Recipe of the Day – Summer berry pavlova

Summer berry pavlova
A classic summertime pud


Piled high with fresh seasonal fruit, this pavlova recipe is
an absolute summer show-stopper

Serves 10
prepare time:1h 25m
Not too tricky

More Fruit Recipes




For the meringue
6 large free-range egg whites
300 g caster sugar
1 pinch sea salt

For the pavlova
400 g fresh strawberries and raspberries
200 ml double cream
200 ml fat-free natural yoghurt
2 tablespoons caster sugar
1 vanilla pod, seeds removed
a few sprigs fresh mint, leaves picked

Push the boat out once in a while to make this delicious yet simple summer treat.
Preheat the oven to 150°C/300°F/gas 2. Put your egg whites into a clean bowl and whisk them at a medium speed until they start to form nice firm peaks.
With your mixer still running, gradually add the sugar and a pinch of salt. Turn the mixer up to the highest setting and whisk for 7-8 minutes more until the meringue is white, glossy and smooth. If it feels grainy, whisk for a little bit longer, being careful not to let the meringue collapse.
Line two baking trays with baking paper. Divide the meringue mixture evenly between them and shape each blob into a circle about 20cm in diameter. Put both trays into the oven and bake for 1 hour until the meringues look slightly golden and are fluffy in the middle.

Halve or quarter the large strawberries and leave the smaller ones whole. Mix them with the raspberries. Whip the cream with the sugar until it forms soft peaks, then stir in the yoghurt and fold in the vanilla seeds. Spoon half the cream mixture on top of one of the meringue halves and smooth it out. Sprinkle half of your berries evenly around the cream mixture. Place the other meringue on top and press down gently to stick them together. Spread the remaining cream mixture over the top layer and sprinkle the remaining berries on top. Scatter over a few small mint leaves and enjoy!

Nutritional Information Amount per serving:
Calories 287 14%
Carbs 35.8g 14%
Sugar 35.8g 40%
Fat 14.5g 21%
Saturates 9.0g 45%
Protein 3.0g 7%
Of an adult’s reference intake


Recipe of the Day – Whiskey old fashioned

Whiskey old fashioned

Invented simply to disguise bootleg whiskeys, a few dashes of bitters and
a twist are the best way to smooth out a whiskey and bring out the residual sweetness.



1/3 part sugar
2 dashes of Angostura Bitters
2 parts rye whiskey
1 Cubed ice
1 orange

Add your sugar to a rocks glass with 2 dashes of Angostura Bitters and a splash of hot water. Stir the mix until you have dissolved all of the sugar. Add 3 or 4 ice cubes and half of the rye whiskey and stir for around 60 seconds. Top up the glass with more ice and add the rest of the rye whiskey, then stir for another 60 seconds.

Cut a piece of orange peel about the size of your thumb (be careful not to bend it). Hold the piece of orange peel between finger and thumb over the glass. Quickly bend the orange peel so the oil from the skin settles on the surface of the drink. Drop the orange peel into the drink, stir a couple more times and serve.




Recipe of the Day – Steaming ramen With pork belly

Ramen is all about investing time to make an incredibly steamy broth,
using cheaper cuts of meat and bones for maximum flavor



Serves 8
prepare time:4h (plus marinating)
Not too tricky

8 higher-welfare chicken wings
1 handful of pork bones, (ask your butcher)
750 g higher-welfare pork belly, (skin removed and reserved)
2 thumb-sized pieces of ginger
5 cloves of garlic
sesame oil
1 heaped tablespoon miso paste
400 g baby spinach
500 g dried soba or ramen noodles
8 small handfuls of beansprouts, (ready to eat)
8 spring onions
1–2 fresh red chilles
2 sheets of wakame seaweed
8 tablespoons kimchee
chilli oil

For the soy sauce eggs:
4 large free-range eggs
200 ml low-salt soy sauce
1 splash of mirin
4 star anise
1 thumb-sized piece of ginger
2 cloves of garlic

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Ramen is all about investing time to make an incredible steamy broth, using cheaper cuts of meat and bones for maximum flavor. Like many humble foods, the original Chinese ramen (meaning noodle) really evolved with its introduction to Japan and Western culture, which allows us to have a bit of fun with it, aka contrasting flavors, pickles and garnishes. Feel free to bend this recipe seasonally – that’s the spirit of it. Kimchee is a fermented cabbage that tastes great – hunt it out in good supermarkets.

To make the soy sauce eggs, boil the eggs for 5 minutes, then refresh in cold water and peel. Pour the soy sauce and 250ml of water into a small pan with the mirin and star anise. Peel, slice and add the ginger and garlic, then bring to the boil, remove from the heat, leave to cool and pour into a sandwich bag with the eggs. Squeeze out the air, seal, and pop into the fridge for 6 hours, then drain (this is important).

Preheat the oven to 200°C/400°F/gas 6. Put the chicken wings and pork bones into a large casserole pan. Bash and add the unpeeled ginger and garlic, then toss with a good drizzle of sesame oil. Put the pork skin on a baking tray and place both tray and casserole pan in the oven for around 40 minutes, or until the skin is perfectly crackled, then remove for garnish. This is also the perfect time to transfer the casserole pan to the hob, adding in the pork belly and miso. Cover with 3 liters of water, bring to the boil, then simmer gently on a low heat for around 3 hours, or until the pork belly is beautifully tender, skimming the surface occasionally.

Lift the pork belly onto a tray and put aside, then sieve the broth and pour back into the pan. Return to the heat and reduce the liquid down to around 2.5 liters. While doing this, put a large colander over the pan and steam the spinach until it’s wilted. Let it cool, then squeeze out the excess moisture and divide into 8. In a separate pan, cook the noodles according to packet instructions, then drain and divide between 8 large warm bowls with the beansprouts and spinach. Slice and divide up the pork, then halve the eggs and place around the bowls. Trim the spring onions, finely slice with the chilli, and sprinkle between the bowls. Taste the broth and season with soy sauce, then ladle the steaming broth over everything. Tear over the seaweed and divide up the kimchee. Drizzle with chilli oil, then break over the crackling. Slurp away!

Nutritional Information Amount per serving:
Calories 914 46%
Carbs 50.8g 20%
Sugar 2.5g 3%
Fat 52.4g 75%
Saturates 17.8g 89%
Protein 57.1g 126%
Of an adult’s reference intake


10 Meals To Kick-start a Healthier 2015



Delicious, nutritious midweek meals you can cook all year, with videos and features to get you inspired


This month’s theme

Healthy 2015

The new year is a time for new starts. We’ve all made promises to eat better at some point or another, but this time we’re going to help you kick-start your healthier 2015 – with 10 great recipes from Jamie and his talented friends.